:root{--ink: #111111;--muted: #6b6b6b;--card: #f5f5f5;--line: #e5e5e5;--gold: #d4af37;--red: #b42318;--red-bg: #fdecec;--orange: #b54708;--orange-bg: #fef0e1;--green: #1e7b3e;--green-bg: #e6f4ea;font-family:Inter,system-ui,-apple-system,Segoe UI,Roboto,sans-serif;color:var(--ink);background:#fff}*{box-sizing:border-box}body{margin:0;background:#fff;-webkit-font-smoothing:antialiased}h1{font-size:26px;font-weight:800;margin:0}h2{font-size:17px;font-weight:800;margin:0}p{margin:0;line-height:1.45}.muted{color:var(--muted)}.small{font-size:13px}.gold{color:var(--gold);font-weight:600}.center{min-height:100vh;display:grid;place-items:center}.screen{display:flex;flex-direction:column;gap:16px;padding:24px 20px calc(24px + env(safe-area-inset-bottom));margin:0 auto}.screen.narrow{max-width:420px;padding-top:48px}.screen.phone{max-width:480px}.logo-row{display:flex;align-items:center;gap:6px;padding-bottom:12px;border-bottom:1px solid var(--line);font-size:13px}.logo-row.dark{border-bottom-color:#2a2d33;color:#fff}.logo-tile{width:22px;height:22px;border-radius:6px;background:#111;display:inline-flex;align-items:center;justify-content:center}.logo-row.dark .logo-tile{background:transparent}label{display:flex;flex-direction:column;gap:6px;font-size:13px;font-weight:600}input{font:inherit;font-size:16px;padding:12px 14px;border:1px solid #d9d9d9;border-radius:12px;background:#fff;color:var(--ink);min-width:0}input:focus{outline:2px solid var(--gold);outline-offset:1px;border-color:transparent}.btn{font:inherit;font-weight:700;font-size:15px;background:var(--ink);color:#fff;border:0;border-radius:12px;height:48px;padding:0 18px;cursor:pointer;display:inline-flex;align-items:center;justify-content:center;text-decoration:none;white-space:nowrap}.btn:disabled{opacity:.5;cursor:default}.btn.ghost{background:#fff;color:var(--ink);border:1px solid #d9d9d9}.btn.small{height:36px;font-size:13px;padding:0 12px;border-radius:10px}.link{font:inherit;background:none;border:0;color:var(--ink);text-decoration:underline;cursor:pointer;padding:0;align-self:center;font-size:14px}.link.light{color:#fff;align-self:flex-start}.alert{padding:10px 12px;border-radius:10px;font-size:14px}.alert.red{color:var(--red);background:var(--red-bg)}.pill{display:inline-block;margin-left:8px;font-size:11px;font-weight:700;padding:3px 8px;border-radius:999px}.pill.orange{color:var(--orange);background:var(--orange-bg)}.pill.green{color:var(--green);background:var(--green-bg)}.pill.red{color:var(--red);background:var(--red-bg)}.row{display:flex;gap:10px;align-items:center}.row.tight{gap:8px}.row.between{justify-content:space-between}form.row input{flex:1}.avatar{width:36px;height:36px;border-radius:18px;background:var(--gold);color:var(--ink);font-weight:800;display:inline-flex;align-items:center;justify-content:center;flex:none}.avatar.big{width:44px;height:44px;border-radius:22px}.hero{background:var(--ink);color:#fff;border-radius:20px;padding:20px;display:flex;flex-direction:column;gap:8px}.hero-title{font-size:22px;font-weight:800}.hero-sub{font-size:14px;color:#e8e8e8}.coach{min-height:100vh;display:flex;flex-wrap:wrap}.sidebar{flex:1 1 220px;max-width:100%;background:#15171a;color:#fff;padding:24px 16px;display:flex;flex-direction:column;gap:6px}.sidebar .logo-row{padding:0 12px 14px;margin-bottom:14px}.sidebar .area{font-size:20px;font-weight:800;padding:0 12px 16px}.menu{border-radius:12px;padding:12px;font-size:14px}.menu.active{background:var(--gold);color:var(--ink);font-weight:700}.menu.soon{color:#8a8d93}.me{margin-top:auto;padding:12px;border-radius:12px;background:#2a2d33;display:flex;flex-direction:column;gap:6px;font-size:13px}.content{flex:999 1 360px;min-width:0;padding:28px 20px;display:flex;flex-direction:column;gap:16px;max-width:900px}.card{background:var(--card);border-radius:18px;padding:20px;display:flex;flex-direction:column;gap:12px}.list{list-style:none;margin:0;padding:0;display:flex;flex-direction:column;gap:8px}.list li{background:#fff;border-radius:12px;padding:12px;display:flex;justify-content:space-between;align-items:center;gap:10px;flex-wrap:wrap}@media(max-width:640px){.sidebar{flex-basis:100%;padding:16px}.sidebar .area{padding-bottom:4px}.menu.soon{display:none}.me{flex-direction:row;justify-content:space-between;align-items:center;margin-top:8px}}button.menu{font:inherit;text-align:left;background:none;border:0;color:#fff;cursor:pointer}button.menu.active{background:var(--gold);color:var(--ink)}.row.wrap{flex-wrap:wrap}.grow{flex:1 1 200px}select,textarea{font:inherit;font-size:16px;padding:12px 14px;border:1px solid #d9d9d9;border-radius:12px;background:#fff;color:var(--ink);min-width:0}textarea{resize:vertical}.gold-border{background:#fff;border:2px solid var(--gold)}.btn.danger{color:var(--red);border-color:#f3c4c0}.video{position:relative;width:100%;aspect-ratio:16 / 9;border-radius:12px;overflow:hidden;background:#000}.video iframe{position:absolute;top:0;right:0;bottom:0;left:0;width:100%;height:100%;border:0}.ex-grid{display:grid;grid-template-columns:repeat(auto-fill,minmax(220px,1fr));gap:12px}.ex-card{background:var(--card);border-radius:16px;overflow:hidden;display:flex;flex-direction:column}.ex-body{padding:12px;display:flex;flex-direction:column;gap:4px;align-items:flex-start}.ex-body .btn{margin-top:6px}.thumb{position:relative;display:block;width:100%;aspect-ratio:16 / 9;border:0;padding:0;background:#ddd;cursor:pointer}.thumb img{width:100%;height:100%;object-fit:cover;display:block}.thumb 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var(--gold);padding-left:10px}.wrow{font:inherit;color:inherit;display:flex;align-items:center;gap:10px;background:var(--card);border:0;border-radius:14px;padding:14px;cursor:pointer;width:100%}.rest{position:fixed;left:12px;right:12px;bottom:calc(12px + env(safe-area-inset-bottom));max-width:456px;margin:0 auto;background:var(--ink);color:#fff;border-radius:18px;padding:14px 16px;display:flex;flex-direction:column;gap:10px;box-shadow:0 10px 30px #00000040}.rest .gold-label{color:var(--gold)}.rest-time{font-size:28px}.rest-bar{height:4px;border-radius:2px;background:#333;overflow:hidden}.rest-bar span{display:block;height:100%;background:var(--gold)}.rest .btn.ghost{background:transparent;color:#fff;border-color:#555}.row.stretch{align-items:stretch}.pill.dark{background:var(--ink);color:#fff;margin:0}.pill.red-soft{color:var(--red);background:var(--red-bg);margin:0}.tab 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#9a9a9a;border-radius:0;z-index:1}.legend{display:flex;align-items:center;gap:6px;flex-wrap:wrap}.legend .dot-big{width:8px;height:8px;margin-left:6px}.legend .dot-big:first-child{margin-left:0}input.tiny.wide{width:100px}.step-days{display:grid;grid-template-columns:repeat(7,1fr);gap:4px}.step-day{display:flex;flex-direction:column;align-items:center;gap:4px;font-size:11px;color:var(--muted)}.step-day b{width:100%;text-align:center;border-radius:8px;padding:6px 0;font-size:12px;background:#fff;color:var(--muted)}.step-day b.green{background:var(--green-bg);color:var(--green)}.step-day b.orange{background:var(--orange-bg);color:var(--orange)}.step-day b.red{background:var(--red-bg);color:var(--red)}.faded{opacity:.6}details summary{cursor:pointer}.bar .green{background:#a9d8b6}.bar .orange{background:#f6c995}.bar .red{background:#eeaaa4}.dot-big.green{background:#8fcb9f}.dot-big.orange{background:#f3b978}.dot-big.red{background:#e8948c}.splits{display:flex;flex-direction:column;gap:8px}.tabs.wrap{flex-wrap:wrap}.b{font-weight:600}.plan-notes p{white-space:pre-wrap}.plan-notes{gap:6px}fieldset.plain{border:0;margin:0;padding:0;min-width:0}fieldset.plain:disabled{opacity:.6}.tab.past{color:var(--muted);background:#f0f0f0;border-color:#e2e2e2}.tab.past.active{background:#8a8a8a;color:#fff;border-color:#8a8a8a}.alert.gray-note{background:#f0f0f0;color:#555}.overlay{position:fixed;top:0;right:0;bottom:0;left:0;background:#11111173;display:flex;align-items:center;justify-content:center;padding:16px;z-index:20}.dialog{background:#fff;max-width:480px;width:100%;box-shadow:0 20px 50px #00000040}.alert-note{display:block;margin-top:4px;color:var(--ink);white-space:pre-wrap}.picker{max-width:560px;max-height:calc(100vh - 32px);overflow-y:auto}.body-map{display:flex;justify-content:center;gap:12px}.body-fig{margin:0;display:flex;flex-direction:column;align-items:center;gap:2px;flex:1;max-width:170px}.body-fig svg{width:100%;height:auto}.body-base *{fill:#ececec}.muscle{cursor:pointer;outline:none}.muscle>*{fill:#d6d6d6;stroke:#fff;stroke-width:1.2;transition:fill .15s}.muscle.empty>*{fill:#e4e4e4}.muscle:hover>*,.muscle:focus-visible>*{fill:#e8cf7a}.muscle.on>*{fill:var(--gold)}.center-text{text-align:center}.ink{color:var(--ink)}.pick-list li{padding:6px 8px;flex-wrap:nowrap;justify-content:flex-start}.pick-list li.picked{outline:2px solid var(--gold)}.star{font:inherit;font-size:20px;width:36px;height:36px;border:0;background:none;color:#b9b9b9;cursor:pointer;flex:none}.star.on{color:var(--ink)}.pick-name{font:inherit;color:inherit;background:none;border:0;padding:4px;flex:1;text-align:left;display:flex;flex-direction:column;cursor:pointer}.ex-pick{font:inherit;font-size:15px;font-weight:600;color:var(--ink);background:#fff;border:1px solid #d9d9d9;border-radius:12px;padding:10px 14px;display:flex;justify-content:space-between;align-items:center;gap:8px;cursor:pointer;text-align:left;min-width:0}.ex-pick:hover{border-color:var(--gold)}.seg{display:inline-flex;border:1px solid #d9d9d9;border-radius:10px;overflow:hidden}.seg button{font:inherit;font-size:13px;font-weight:600;border:0;background:#fff;color:var(--muted);padding:7px 12px;cursor:pointer}.seg button.on{background:var(--ink);color:#fff}.set-n.test{background:var(--orange-bg);color:var(--orange);border-radius:8px;padding:6px 0}.rm-select{font-size:14px;padding:8px 6px}.tab:disabled{opacity:.5;cursor:default}