:root{color-scheme:light;--bg:#ffffff;--panel:#ffffff;--line:#222222;--text:#111111;--muted:#616161;--accent:#111111;--blue:#222222;--orange:#333333}*{box-sizing:border-box}body{margin:0;background:var(--bg);color:var(--text);font:16px/1.5 -apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif}button,input,select,textarea{font:inherit}button,a,input,select{touch-action:manipulation}button,a{ -webkit-tap-highlight-color:transparent}a{color:inherit;text-decoration:none}button{cursor:pointer}button:disabled{opacity:.45;cursor:default}:focus-visible{outline:2px solid var(--accent);outline-offset:4px}.top{max-width:1100px;margin:auto;padding:26px 28px;display:flex;align-items:center;justify-content:space-between;border-bottom:1px solid var(--line)}.brand{font-size:14px;letter-spacing:2px;font-weight:750;display:flex;gap:12px;align-items:center}.mark{background:var(--accent);color:var(--bg);width:32px;height:32px;display:grid;place-items:center;transform:skew(-8deg);font-weight:900;font-size:22px}.local,.eyebrow{font-size:12px;letter-spacing:1.7px;color:var(--muted);font-weight:650}.local{letter-spacing:1px;font-size:11px}main{max-width:1000px;margin:0 auto;padding:38px 28px 130px}h1{font-size:clamp(32px,6vw,48px);line-height:1.1;letter-spacing:-1.5px;margin:10px 0 12px;font-weight:750}h2{font-size:22px;line-height:1.25;margin:0 0 12px;letter-spacing:-.5px}h3{font-size:18px;line-height:1.35;margin:0}p{margin:8px 0 16px}.muted,.small{color:var(--muted)}.small{font-size:14px}.pill{display:inline-block;background:#f1f1f1;color:var(--accent);border:1px solid #222222;border-radius:6px;padding:5px 9px;font-size:13px;font-weight:650}.pill.deload{background:#eeeeee;color:var(--orange);border-color:#444444}.panel,.exercise{background:var(--panel);border:1px solid var(--line);border-radius:16px;padding:24px;margin-bottom:16px}.panel{margin-top:22px}.exercise{padding:22px}.exercise.done{border-color:#111111}.row{display:flex;align-items:center;justify-content:space-between;gap:14px}.row.wrap{flex-wrap:wrap}.section-title{margin:30px 0 14px;display:flex;justify-content:space-between;align-items:center;gap:10px}.grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:16px}.grid .exercise{margin:0}.wide{grid-column:1/-1}.note{font-size:14px;color:var(--orange);margin-top:6px}.history-line{border-top:1px solid var(--line);padding-top:12px;margin-top:12px;font-size:14px;color:var(--muted)}.metrics{display:flex;justify-content:space-between;align-items:baseline;gap:20px;margin:18px 0}.target{font-size:30px;font-weight:750;letter-spacing:-1px;color:var(--accent)}.target small{font-size:15px;color:var(--muted);letter-spacing:0}.label{font-size:12px;letter-spacing:1px;color:var(--muted);text-transform:uppercase}.input-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:12px}label.field{display:block;font-size:14px;color:var(--muted)}input,select,textarea{width:100%;border:1px solid #555555;border-radius:9px;padding:11px 12px;background:#ffffff;color:var(--text);margin-top:5px;min-width:0}input[type=checkbox]{width:20px;height:20px;accent-color:var(--accent);margin:0}.checkline{display:flex;align-items:center;gap:10px;font-size:14px;margin-top:14px}.btn{border:1px solid var(--line);border-radius:9px;background:#f6f6f6;color:var(--text);padding:11px 16px;font-weight:600;font-size:14px;display:inline-flex;justify-content:center;align-items:center;gap:8px}.btn.primary{background:var(--accent);border-color:var(--accent);color:#ffffff}.btn.text{padding:6px 0;background:none;border:0;color:var(--blue);font-weight:500}.btn.danger{color:#444444}.actions{display:flex;gap:12px;flex-wrap:wrap;margin-top:20px}.savebar{margin-top:24px;display:flex;gap:12px;justify-content:flex-end}.bottom{position:fixed;z-index:10;bottom:0;left:50%;transform:translateX(-50%);width:min(100%,700px);display:flex;justify-content:space-around;background:#111111f5;border:1px solid var(--line);border-bottom:0;border-radius:18px 18px 0 0;padding:17px 10px max(17px,env(safe-area-inset-bottom));backdrop-filter:blur(15px)}.bottom a{color:var(--muted);font-size:14px;font-weight:600;padding:6px 8px;border-radius:8px}.bottom a.active{color:var(--accent);background:#f1f1f1}.weekstrip{display:grid;grid-template-columns:repeat(7,1fr);gap:6px;margin:28px 0}.daymini{padding:12px 2px;text-align:center;border:1px solid var(--line);border-radius:10px;background:transparent;color:var(--muted);font-size:12px}.daymini b{display:block;font-size:19px;color:var(--text);margin:3px 0}.daymini.selected{border-color:var(--accent);background:#111111}.daymini i{display:block;margin:auto;width:5px;height:5px;border-radius:50%;background:var(--accent)}.daymini.rest i{background:#999999}.calendar{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:7px;margin-top:18px}.calendar .day{min-height:100px;text-align:left;border:1px solid var(--line);background:var(--panel);color:var(--text);border-radius:10px;padding:10px;position:relative}.calendar .day.today{border-color:var(--accent)}.calendar .day.outside{opacity:.35}.calendar .day .dayname{display:block;font-size:12px;line-height:1.3;margin-top:8px;color:var(--muted)}.calendar .day em{font-size:11px;font-style:normal;color:var(--accent)}.calendar .weekday{color:var(--muted);text-align:center;font-size:12px}.badges{display:flex;gap:8px;flex-wrap:wrap;margin-top:18px}.empty{padding:36px 0;color:var(--muted)}.timeline{border-left:2px solid #777777;padding-left:20px;margin:24px 0}.timeline article{margin-bottom:24px}.photo-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:10px;margin-top:16px}.photo-grid img{width:100%;aspect-ratio:3/4;object-fit:cover;border-radius:10px;background:#ffffff}progress{width:100%;height:8px;accent-color:var(--accent)}dialog{width:min(94vw,540px);max-height:90vh;background:var(--panel);border:1px solid #222222;color:var(--text);border-radius:18px;padding:24px;overflow:auto}dialog::backdrop{background:#000b}#toast{position:fixed;z-index:50;bottom:100px;left:50%;transform:translateX(-50%);background:var(--accent);color:#ffffff;padding:12px 20px;border-radius:10px;box-shadow:0 4px 30px #0005;display:none;max-width:90vw;font-size:14px}.error{border:1px solid #333333;background:#eeeeee;color:#111111;padding:14px;border-radius:10px;margin:14px 0}.settings-row{display:grid;grid-template-columns:minmax(0,1fr) 100px;align-items:center;gap:14px;padding:10px 0;border-bottom:1px solid var(--line)}.kpi{font-size:38px;font-weight:750;color:var(--accent);letter-spacing:-1px}.kpi small{font-size:18px;color:var(--muted)}.divider{border:0;border-top:1px solid var(--line);margin:22px 0}@media(max-width:650px){.top{padding:19px 20px}main{padding:27px 18px 130px}.local{font-size:10px}.grid{grid-template-columns:1fr}.panel,.exercise{padding:19px}.bottom a{font-size:12px;padding:6px}.calendar{gap:4px}.calendar .day{min-height:82px;padding:7px 4px}.calendar .day .dayname{font-size:10px}.calendar .day em{font-size:9px}.calendar .weekday{font-size:11px}.target{font-size:28px}.daymini{font-size:11px}h1{letter-spacing:-1px}.row h2{font-size:20px}.photo-grid{grid-template-columns:repeat(2,minmax(0,1fr))}}

.calendar .day .dayname{font-size:14px}.calendar .day em{font-size:12px}.calendar .day{overflow-wrap:anywhere}

/* White surfaces, black outlines and a black frame. */
body{min-height:100vh;border-inline:10px solid #111111}
.panel,.exercise{border-width:2px}
.exercise.done{background:#f3f3f3;border-color:#111111}
.bottom{border-color:#111111}
.bottom a{color:#c9c9c9}
.bottom a.active{background:#ffffff;color:#111111}
.daymini.selected,.daymini.selected b{color:#ffffff}
.daymini.selected i{background:#ffffff}
.btn.primary:disabled{opacity:.5}
@media(max-width:650px){body{border-inline-width:5px}}
.settings-header{position:sticky;top:-24px;z-index:1;display:flex;align-items:center;gap:14px;background:var(--panel);border-bottom:1px solid var(--line);margin:-24px -24px 16px;padding:20px 24px 16px}.settings-header h2{margin:0}

.calendar .day.phase-build{background:#e9f5ec;border-color:#a9cdb2}
.calendar .day.phase-deload{background:#fae9e7;border-color:#e5b7b3}
.calendar .day.pre-program{background:#f4f4f4}
.calendar .day.today{border:2px solid #111111;box-shadow:0 0 0 2px #ffffff inset}
.calendar .day.outside{opacity:.65}
.phase-legend{display:flex;gap:16px;flex-wrap:wrap;margin-top:16px;font-size:13px;color:var(--text)}
.phase-legend span{display:inline-flex;align-items:center;gap:7px}
.phase-swatch{display:inline-block;width:15px;height:15px;border:1px solid;border-radius:4px}
.phase-swatch.phase-build{background:#e9f5ec;border-color:#a9cdb2}
.phase-swatch.phase-deload{background:#fae9e7;border-color:#e5b7b3}

/* Full calendar labels and clearer phase colors. */
.header-actions{display:flex;align-items:center;gap:14px}.theme-toggle{white-space:nowrap}
.calendar .day{min-height:166px;padding:10px;overflow-wrap:normal;word-break:normal}
.calendar .day.phase-build{background:#cdebd5;border-color:#6fa781}
.calendar .day.phase-deload{background:#f3d3d0;border-color:#d28a83}
.calendar .day .dayname{display:block;font-size:13px;line-height:1.3;margin-top:7px;color:var(--text);font-weight:700}
.calendar .day .day-date{display:none}
.calendar .day .day-cardio{display:flex;justify-content:space-between;flex-wrap:wrap;gap:2px 5px;margin-top:8px;border-top:1px solid currentColor;padding-top:5px;font-size:11px;line-height:1.3;color:var(--text)}
.calendar .day .day-cardio strong{white-space:nowrap}
.calendar .day .day-detail{display:block;margin-top:6px;font-size:11px;line-height:1.25;color:var(--text)}
.phase-swatch.phase-build{background:#cdebd5;border-color:#6fa781}
.phase-swatch.phase-deload{background:#f3d3d0;border-color:#d28a83}
@media(max-width:650px){
  .header-actions .local{display:none}
  .theme-toggle{padding:8px 10px;font-size:12px}
  .calendar-controls{gap:8px}.calendar-controls .btn{padding:8px 10px;font-size:12px}.calendar-controls h2{font-size:17px}
  .calendar{grid-template-columns:1fr;gap:8px}
  .calendar .weekday,.calendar .day.outside{display:none}
  .calendar .day{min-height:0;padding:13px 14px}
  .calendar .day .day-number{display:none}
  .calendar .day .day-date{display:block;font-size:12px;font-weight:700;color:var(--muted)}
  .calendar .day .dayname{font-size:16px;margin-top:2px}
  .calendar .day .day-cardio{font-size:13px}
  .calendar .day .day-detail{font-size:12px}
}
/* Dark mode follows the same training phase colors. */
:root[data-theme="dark"]{color-scheme:dark;--bg:#111714;--panel:#1b231e;--line:#69786d;--text:#f2f6f3;--muted:#b9c5bd;--accent:#f2f6f3;--blue:#e0e9e2;--orange:#e7bdb6}
[data-theme="dark"] body{border-color:#080b09}
[data-theme="dark"] .btn{background:#28322b;color:var(--text)}
[data-theme="dark"] .btn.primary{background:#e8f1ea;color:#101612;border-color:#e8f1ea}
[data-theme="dark"] .btn.text{background:none;color:#e0e9e2}
[data-theme="dark"] .pill{background:#2a352d;border-color:#839185;color:var(--text)}
[data-theme="dark"] .pill.deload{background:#58383a;border-color:#b97779;color:#fff1ef}
[data-theme="dark"] input,[data-theme="dark"] select,[data-theme="dark"] textarea{background:#252f28;border-color:#91a093;color:var(--text)}
[data-theme="dark"] .exercise.done{background:#25362a;border-color:#9abb9d}
[data-theme="dark"] .bottom{background:#080c09f5;border-color:#637467}
[data-theme="dark"] .bottom a.active{background:#e8f1ea;color:#101612}
[data-theme="dark"] .daymini.selected{background:#e8f1ea;border-color:#e8f1ea}
[data-theme="dark"] .daymini.selected,[data-theme="dark"] .daymini.selected b{color:#101612}
[data-theme="dark"] .daymini.selected i{background:#101612}
[data-theme="dark"] .calendar .day.phase-build{background:#214a32;border-color:#6cae7d}
[data-theme="dark"] .calendar .day.phase-deload{background:#633738;border-color:#d18887}
[data-theme="dark"] .calendar .day.pre-program{background:#2a302c}
[data-theme="dark"] .calendar .day.today{border-color:#f2f6f3;box-shadow:0 0 0 2px #111714 inset}
[data-theme="dark"] .phase-swatch.phase-build{background:#214a32;border-color:#6cae7d}
[data-theme="dark"] .phase-swatch.phase-deload{background:#633738;border-color:#d18887}
[data-theme="dark"] .photo-grid img{background:#202a23}
[data-theme="dark"] .error{background:#442a29;border-color:#b97779;color:#fff1ef}
[data-theme="dark"] #toast{background:#e8f1ea;color:#101612}

/* Calendar cards: a framed date and the same ruled second section every day. */
.calendar .day{display:flex;flex-direction:column;min-width:0;min-height:178px;text-align:left}
.calendar .day-main,.calendar .day-footer{display:block;min-width:0}
.calendar .day-heading{display:flex;align-items:flex-start;justify-content:space-between;gap:4px}
.calendar .day-date-badge{display:flex;flex-direction:column;align-items:center;justify-content:center;width:40px;height:40px;flex:none;border:1px solid currentColor;border-radius:8px;background:#ffffff99;line-height:1}
.calendar .day-number{display:block;font-size:18px;line-height:1;font-weight:800}
.calendar .day-month{display:block;margin-top:3px;font-size:8px;line-height:1;letter-spacing:.6px;text-transform:uppercase;font-weight:700}
.calendar .day-weekday{font-size:10px;line-height:1.2;text-transform:uppercase;letter-spacing:.6px;font-weight:750;color:var(--muted)}
.calendar .day .dayname{margin-top:10px;font-size:12px;line-height:1.25;overflow-wrap:anywhere}
.calendar .day-footer{margin-top:auto;padding-top:8px;border-top:1px solid currentColor}
.calendar .day .day-cardio{display:block;margin:0;padding:0;border:0;font-size:11px;line-height:1.25}
.calendar .day-cardio+.day-cardio{margin-top:6px}
.calendar .day-footer-label{display:block;font-size:9px;line-height:1.2;letter-spacing:.7px;font-weight:800;opacity:.72}
.calendar .day-cardio-detail{display:flex;justify-content:space-between;gap:4px;flex-wrap:wrap;margin-top:2px}
.calendar .day-cardio-detail strong{white-space:nowrap}
.calendar .day-no-cardio{display:block;font-size:10px;line-height:1.2;color:var(--muted)}
.calendar .day .day-detail{margin-top:5px;font-size:10px;line-height:1.2}
[data-theme="dark"] .calendar .day-date-badge{background:#07130b66}
@media(max-width:650px){
  .calendar .day{min-height:0;padding:12px 14px}
  .calendar .day-main{display:flex;align-items:center;gap:12px}
  .calendar .day-heading{flex:none;gap:6px;align-items:center}
  .calendar .day-date-badge{width:46px;height:46px}
  .calendar .day .day-number{display:block;font-size:21px}
  .calendar .day-month{font-size:9px}
  .calendar .day-weekday{font-size:10px}
  .calendar .day .dayname{margin:0;font-size:15px;line-height:1.3;overflow-wrap:normal}
  .calendar .day-footer{margin-top:10px;padding-top:7px}
  .calendar .day .day-cardio{font-size:13px}
  .calendar .day-footer-label{font-size:10px}
  .calendar .day-no-cardio,.calendar .day .day-detail{font-size:11px}
}

/* Rounded light/dark switch with a sliding circular thumb. */
.theme-toggle{position:relative;display:inline-flex;align-items:center;width:116px;height:46px;flex:none;border:2px solid #151a16;border-radius:999px;background:#f5f6f5;color:#111714;padding:0;cursor:pointer;transition:background .2s,border-color .2s;box-shadow:0 2px 5px #0002}
.theme-toggle .theme-label{position:absolute;right:16px;font-size:14px;font-weight:750;letter-spacing:.6px;line-height:1}
.theme-toggle .theme-knob{position:absolute;left:5px;top:5px;width:32px;height:32px;border:2px solid #111714;border-radius:50%;background:#fff;box-shadow:0 0 0 2px #fff;transition:transform .2s}
[data-theme="dark"] .theme-toggle{background:#080b09;border-color:#e9f0ea;color:#fff}
[data-theme="dark"] .theme-toggle .theme-label{left:16px;right:auto}
[data-theme="dark"] .theme-toggle .theme-knob{transform:translateX(68px);border-color:#111714;background:#fff;box-shadow:0 0 0 2px #fff}
@media(max-width:650px){.theme-toggle{width:106px;height:42px}.theme-toggle .theme-knob{width:28px;height:28px;top:5px;left:5px}[data-theme="dark"] .theme-toggle .theme-knob{transform:translateX(60px)}.theme-toggle .theme-label{font-size:12px;right:14px}[data-theme="dark"] .theme-toggle .theme-label{left:14px}}
@media(prefers-reduced-motion:reduce){.theme-toggle,.theme-toggle .theme-knob{transition:none}}

/* Always-visible workout tools. */
main{padding-bottom:210px}
.utility-bar{position:fixed;z-index:12;bottom:calc(76px + env(safe-area-inset-bottom));left:50%;transform:translateX(-50%);display:flex;gap:6px;width:min(calc(100% - 30px),350px);padding:5px;background:var(--panel);border:1px solid var(--line);border-radius:14px;box-shadow:0 5px 22px #0003}
.utility-button{min-height:43px;flex:1;display:flex;align-items:center;justify-content:center;gap:7px;border:1px solid var(--line);border-radius:9px;background:var(--panel);color:var(--text);font-size:13px;font-weight:700;cursor:pointer;white-space:nowrap}
.utility-button strong{font-variant-numeric:tabular-nums;font-size:15px}
.utility-button.rest-running{background:#cdebd5;color:#102c1b;border-color:#6fa781}
.rest-display{display:flex;flex-direction:column;align-items:center;gap:3px;margin:24px 0;border:1px solid var(--line);border-radius:16px;padding:24px 12px;background:var(--bg)}
#rest-live{font-size:clamp(44px,12vw,64px);line-height:1.15;font-weight:750;font-variant-numeric:tabular-nums;letter-spacing:-2px;color:var(--text)}
#rest-status{font-size:14px;color:var(--muted)}
[data-theme="dark"] .utility-bar{background:#1b231e;box-shadow:0 5px 22px #0008}
[data-theme="dark"] .utility-button{background:#28322b;color:var(--text)}
[data-theme="dark"] .utility-button.rest-running{background:#214a32;color:#f2f6f3;border-color:#6cae7d}
@media(max-width:650px){main{padding-bottom:210px}.utility-bar{bottom:calc(72px + env(safe-area-inset-bottom))}}

/* A swipeable date rail on the Today screen. */
.weekstrip{display:flex;grid-template-columns:none;gap:7px;overflow-x:auto;overflow-y:hidden;scroll-snap-type:x proximity;scrollbar-width:none;-webkit-overflow-scrolling:touch;overscroll-behavior-x:contain;padding:2px 1px 8px}
.weekstrip::-webkit-scrollbar{display:none}
.daymini{flex:0 0 64px;min-width:64px;min-height:88px;scroll-snap-align:center;padding:9px 3px}
.daymini small{display:block;font-size:10px;line-height:1.1;text-transform:uppercase;letter-spacing:.5px;font-weight:700;color:var(--muted)}
.daymini.selected small{color:inherit}
.daymini i{margin-top:5px}
@media(max-width:650px){.daymini{flex-basis:61px;min-width:61px;font-size:11px}}

/* Optional compact, seven-column calendar on phones. */
.calendar-view-picker,.calendar .dayname-compact,.calendar .day-cardio-compact{display:none}
.grid-tip{display:none}
@media(max-width:650px){
  .calendar-view-picker{display:flex;align-items:center;justify-content:flex-end;gap:8px;margin-top:12px;font-size:12px;font-weight:700;color:var(--muted)}
  .calendar-view-picker select{width:auto;min-width:116px;margin:0;padding:7px 28px 7px 9px;font-size:12px;font-weight:700}
  .calendar-panel:has(.grid-layout){margin-inline:-12px;padding:12px}
  .calendar.grid-layout{grid-template-columns:repeat(7,minmax(0,1fr));gap:3px;margin-top:12px}
  .calendar.grid-layout .weekday{display:block;font-size:9px;line-height:1.1}
  .calendar.grid-layout .day,.calendar.grid-layout .day.outside{display:flex;min-width:0;min-height:101px;padding:4px 3px;border-radius:6px}
  .calendar.grid-layout .day-main{display:block}
  .calendar.grid-layout .day-heading{display:block}
  .calendar.grid-layout .day-date-badge{width:25px;height:27px;border-radius:5px}
  .calendar.grid-layout .day .day-number{font-size:14px}
  .calendar.grid-layout .day-month,.calendar.grid-layout .day-weekday,.calendar.grid-layout .day .dayname{display:none}
  .calendar.grid-layout .dayname-compact{display:block;margin-top:5px;font-size:9px;font-weight:750;line-height:1.08;overflow-wrap:anywhere}
  .calendar.grid-layout .day-footer{margin-top:auto;padding-top:3px}
  .calendar.grid-layout .day .day-cardio{font-size:8px;line-height:1.1}
  .calendar.grid-layout .day-footer-label,.calendar.grid-layout .day-cardio-detail{display:none}
  .calendar.grid-layout .day-cardio-compact{display:block;overflow-wrap:anywhere}
  .calendar.grid-layout .day-no-cardio{font-size:0}
  .calendar.grid-layout .day-no-cardio::after{content:'—';font-size:9px}
  .calendar.grid-layout .day .day-detail{font-size:0;line-height:1;margin-top:3px}
  .calendar.grid-layout .day-checkin::after{content:'P';font-size:9px;font-weight:800}
  .calendar.grid-layout .day-saved::after{content:'✓';font-size:9px;font-weight:800}
  .calendar-panel:has(.grid-layout) .phase-legend{font-size:11px}
  .calendar-panel:has(.grid-layout) .grid-tip{display:block}
}