:root{
  --bg:#0E1013; --surface:#171A1F; --surface2:#1F242B; --line:#2C323B;
  --txt:#EEF1F5; --dim:#939CA9; --blue:#2F6BEA; --blue-soft:rgba(47,107,234,.16); --amber:#F2A03D;
  --display:'Oswald','Roboto Condensed',system-ui,-apple-system,sans-serif;
  --body:'Inter',system-ui,-apple-system,'Segoe UI',Roboto,sans-serif;
}
*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}
html,body{margin:0;padding:0}
body{background:var(--bg);color:var(--txt);font-family:var(--body);font-size:16px;line-height:1.5;
  padding-bottom:calc(104px + env(safe-area-inset-bottom));-webkit-text-size-adjust:100%}
.wrap{max-width:560px;margin:0 auto;padding:0 14px}

header{position:sticky;top:0;z-index:40;background:rgba(14,16,19,.94);backdrop-filter:blur(10px);
  border-bottom:1px solid var(--line);padding-top:env(safe-area-inset-top)}
.hrow{display:flex;align-items:center;gap:10px;padding:11px 0 9px}
.brand{font-family:var(--display);font-weight:700;font-size:18px;letter-spacing:.06em;text-transform:uppercase;line-height:1}
.brand span{color:var(--blue)}
.chips{margin-left:auto;display:flex;align-items:center;gap:7px}
.chip{font-family:var(--display);font-size:13px;letter-spacing:.04em;color:var(--dim);
  background:var(--surface2);border-radius:9px;padding:5px 9px;white-space:nowrap}
.chip b{color:var(--txt)}
.chip.live{color:var(--txt)}
.chip.live::before{content:"";display:inline-block;width:6px;height:6px;border-radius:50%;
  background:var(--blue);margin-right:6px;vertical-align:1px;animation:pulse 2s infinite}
@keyframes pulse{50%{opacity:.25}}
.seg{display:flex;gap:6px;padding:0 0 11px}
.seg button{flex:1;appearance:none;border:1px solid var(--line);background:var(--surface);color:var(--dim);
  border-radius:12px;padding:10px 8px;cursor:pointer;font-family:var(--display);font-size:15px;
  letter-spacing:.05em;text-transform:uppercase;font-weight:600;position:relative}
.seg button[aria-selected="true"]{background:var(--blue-soft);border-color:var(--blue);color:#fff}
.seg button small{display:block;font-family:var(--body);font-size:10.5px;letter-spacing:.02em;
  text-transform:none;color:var(--dim);font-weight:500;margin-top:2px}
.seg button[aria-selected="true"] small{color:#B9CDF7}
.seg button .hoje{position:absolute;top:-6px;right:8px;background:var(--amber);color:#12151A;
  font-family:var(--body);font-size:9px;font-weight:600;letter-spacing:.06em;text-transform:uppercase;
  padding:2px 6px;border-radius:999px}
.bar{height:3px;background:var(--surface2)}
.bar i{display:block;height:100%;width:0;background:var(--blue);transition:width .3s ease}

.intro{background:var(--surface);border:1px solid var(--line);border-radius:16px;padding:14px 15px;margin:14px 0 6px}
.intro h2{font-family:var(--display);font-size:14px;letter-spacing:.08em;text-transform:uppercase;margin:0 0 8px;color:var(--dim);font-weight:600}
.intro p{margin:0 0 8px;font-size:14px;color:#C9D0DA}
.intro p:last-child{margin-bottom:0}
.intro b{color:var(--txt)}
.warmup{display:flex;align-items:center;gap:11px;background:var(--surface2);border-radius:12px;padding:11px 12px;margin:10px 0}
.warmup .txt{flex:1;font-size:13px;color:#C9D0DA;line-height:1.35}
.warmup .txt b{display:block;font-family:var(--display);font-size:14px;letter-spacing:.05em;text-transform:uppercase;color:var(--txt)}
.tick{appearance:none;flex:none;width:42px;height:42px;border-radius:12px;border:1.5px solid var(--line);
  background:transparent;color:var(--dim);font-size:18px;cursor:pointer}
.tick[aria-pressed="true"]{background:var(--blue);border-color:var(--blue);color:#fff}
.mini{appearance:none;background:none;border:none;color:var(--dim);font-size:12.5px;
  text-decoration:underline;padding:0;cursor:pointer;font-family:var(--body)}

.card{background:var(--surface);border:1px solid var(--line);border-radius:18px;margin:12px 0;overflow:hidden}
.card.done{border-color:rgba(47,107,234,.5)}
.chead{display:flex;gap:12px;padding:14px 15px 10px;align-items:flex-start}
.num{flex:none;width:30px;height:30px;border-radius:9px;background:var(--surface2);display:grid;place-items:center;
  font-family:var(--display);font-size:15px;color:var(--dim);margin-top:2px}
.card.done .num{background:var(--blue);color:#fff}
.ctitle{flex:1;min-width:0}
.ctitle h3{margin:0;font-family:var(--display);font-size:20px;line-height:1.15;letter-spacing:.01em;font-weight:600}
.tags{margin-top:5px;display:flex;flex-wrap:wrap;gap:5px;align-items:center}
.tag{font-size:11px;letter-spacing:.03em;color:var(--dim);background:var(--surface2);border-radius:999px;padding:3px 9px}
.tag.m{color:#B9CDF7;background:var(--blue-soft)}
.tag.alt{color:var(--amber);background:rgba(242,160,61,.12)}
.swap{appearance:none;flex:none;border:1px solid var(--line);background:var(--surface2);color:var(--dim);
  border-radius:10px;width:38px;height:38px;font-size:15px;cursor:pointer;margin-top:1px}
.swap[data-on="1"]{border-color:var(--amber);color:var(--amber)}

/* carrossel */
.gal{display:flex;gap:8px;overflow-x:auto;scroll-snap-type:x mandatory;touch-action:pan-x pan-y;overscroll-behavior-x:contain;
  padding:2px 15px 0;margin:0;-webkit-overflow-scrolling:touch;scrollbar-width:none}
.gal::-webkit-scrollbar{display:none}
.slide{position:relative;flex:0 0 calc(100% - 30px);scroll-snap-align:center;aspect-ratio:3/2;
  border-radius:14px;overflow:hidden;background:#0A0C0F;border:1px solid var(--line)}
.slide img{position:absolute;inset:0;width:100%;height:100%;object-fit:contain;background:#0A0C0F}
.slide .cap{position:absolute;left:8px;bottom:8px;z-index:3;font-family:var(--display);font-size:11px;
  letter-spacing:.08em;text-transform:uppercase;background:rgba(0,0,0,.66);border:1px solid rgba(255,255,255,.14);
  color:#C9D0DA;padding:3px 8px;border-radius:7px;max-width:calc(100% - 16px);white-space:nowrap;
  overflow:hidden;text-overflow:ellipsis}
.slide .cap.hl{color:#fff;border-color:var(--blue)}
.slide .hint{position:absolute;left:0;right:0;bottom:0;z-index:3;padding:26px 11px 9px;font-size:11.5px;
  line-height:1.35;color:#E1E6ED;background:linear-gradient(to top,rgba(0,0,0,.9) 40%,transparent);
  display:-webkit-box;-webkit-line-clamp:3;-webkit-box-orient:vertical;overflow:hidden}
.slide .cap.top{top:8px;bottom:auto}
.slide.demo{cursor:pointer}
.demo img.a{opacity:1}.demo img.b{opacity:0}
.demo.inview img.a{animation:fa 2.6s steps(1,end) infinite}
.demo.inview img.b{animation:fb 2.6s steps(1,end) infinite}
@keyframes fa{0%,49%{opacity:1}50%,100%{opacity:0}}
@keyframes fb{0%,49%{opacity:0}50%,100%{opacity:1}}
.demo.paused img,.demo.paused .phase span{animation-play-state:paused!important}
.phase{position:absolute;left:8px;bottom:8px;z-index:3;display:flex;gap:5px}
.phase span{font-family:var(--display);font-size:11px;letter-spacing:.08em;text-transform:uppercase;
  background:rgba(0,0,0,.66);border:1px solid rgba(255,255,255,.14);color:#8E97A4;padding:3px 8px;border-radius:7px}
.demo.inview .phase span.a{animation:pa 2.6s steps(1,end) infinite}
.demo.inview .phase span.b{animation:pb 2.6s steps(1,end) infinite}
@keyframes pa{0%,49%{color:#fff;border-color:var(--blue)}50%,100%{color:#8E97A4;border-color:rgba(255,255,255,.14)}}
@keyframes pb{0%,49%{color:#8E97A4;border-color:rgba(255,255,255,.14)}50%,100%{color:#fff;border-color:var(--blue)}}
.pausetag{position:absolute;right:8px;bottom:8px;z-index:3;font-family:var(--display);font-size:11px;
  letter-spacing:.08em;text-transform:uppercase;color:#8E97A4;background:rgba(0,0,0,.66);
  border:1px solid rgba(255,255,255,.14);padding:3px 8px;border-radius:7px;display:none}
.demo.paused .pausetag{display:block}
.slide.body{background:#12151A;display:grid;place-items:center}
.slide.body svg{width:100%;height:100%;padding:8px 0 30px}
.slide.body .mus{fill:#2A3039}
.slide.body .mus.on{fill:var(--blue)}
.slide.body .mus.sec{fill:rgba(47,107,234,.38)}
.slide.body .base{fill:#242931}
.slide.body text{fill:#6E7784;font-family:var(--body);font-size:7px;letter-spacing:.08em;text-anchor:middle}
.slide .use{position:absolute;right:8px;top:8px;z-index:4;appearance:none;border:1px solid var(--blue);
  background:rgba(47,107,234,.9);color:#fff;font-family:var(--display);font-size:11.5px;letter-spacing:.06em;
  text-transform:uppercase;padding:6px 10px;border-radius:9px;cursor:pointer}
.galwrap{position:relative}
.nav{position:absolute;top:50%;transform:translateY(-50%);z-index:6;appearance:none;cursor:pointer;
  width:38px;height:52px;border:1px solid rgba(255,255,255,.16);background:rgba(10,12,15,.78);
  color:#fff;font-size:24px;line-height:1;padding:0;display:grid;place-items:center;backdrop-filter:blur(3px)}
.nav.prev{left:15px;border-radius:0 12px 12px 0;border-left:none}
.nav.next{right:15px;border-radius:12px 0 0 12px;border-right:none}
.nav[hidden]{display:none}
.dots{display:flex;gap:4px;justify-content:center;padding:6px 0 0}
.dots button{appearance:none;border:none;padding:0;cursor:pointer;background:none;
  width:26px;height:22px;display:grid;place-items:center}
.dots button::before{content:"";display:block;width:6px;height:6px;border-radius:50%;
  background:var(--line);transition:all .2s}
.dots button.on::before{background:var(--blue);width:18px;border-radius:3px}

.presc{display:flex;align-items:center;gap:10px;padding:12px 15px 4px}
.reps{font-family:var(--display);font-size:26px;line-height:1;letter-spacing:.02em}
.reps small{font-size:13px;color:var(--dim);letter-spacing:.04em;margin-left:2px}
.rest{margin-left:auto;font-size:12px;color:var(--dim);text-align:right;line-height:1.3}
.rest b{display:block;font-family:var(--display);font-size:16px;color:var(--amber);letter-spacing:.03em}
.sets{display:flex;align-items:center;gap:8px;padding:10px 15px 14px;flex-wrap:wrap}
.sets .lbl{font-size:11px;color:var(--dim);letter-spacing:.05em;text-transform:uppercase;width:100%;margin-bottom:-2px}
.dot{appearance:none;border:1.5px solid var(--line);background:transparent;color:var(--dim);
  width:46px;height:44px;border-radius:12px;font-family:var(--display);font-size:16px;cursor:pointer}
.dot[aria-pressed="true"]{background:var(--blue);border-color:var(--blue);color:#fff}
.load{margin-left:auto;display:flex;flex-direction:column;align-items:flex-end;gap:2px}
.loadbox{display:flex;align-items:center;gap:6px;background:var(--surface2);border-radius:12px;padding:5px 10px}
.loadbox label{font-size:11px;color:var(--dim);letter-spacing:.04em}
.loadbox input{width:58px;background:transparent;border:none;color:var(--txt);font-family:var(--display);
  font-size:17px;text-align:right;outline:none;padding:4px 0}
.loadbox input::placeholder{color:#5A626E}
.loadbox span{font-size:12px;color:var(--dim)}
.last{font-size:10.5px;color:var(--dim);letter-spacing:.02em;padding-right:4px}
.last b{color:var(--amber);font-weight:500}

details{border-top:1px solid var(--line);background:rgba(255,255,255,.012)}
summary{list-style:none;cursor:pointer;padding:12px 15px;font-size:13px;letter-spacing:.05em;text-transform:uppercase;
  color:var(--blue);font-family:var(--display);display:flex;align-items:center;gap:8px}
summary::-webkit-details-marker{display:none}
summary::after{content:"+";margin-left:auto;font-size:18px;color:var(--dim)}
details[open] summary::after{content:"–"}
.how{padding:0 15px 15px}
.how ol{margin:0;padding-left:18px}
.how li{font-size:14px;color:#C9D0DA;margin-bottom:7px}
.warn{margin-top:10px;background:rgba(242,160,61,.1);border-left:2px solid var(--amber);
  padding:9px 11px;border-radius:0 10px 10px 0;font-size:13px;color:#E7C79A}
.warn b{color:var(--amber)}

.finish{background:linear-gradient(180deg,rgba(47,107,234,.14),var(--surface));border:1px solid var(--blue);
  border-radius:18px;padding:16px;margin:16px 0}
.finish h3{margin:0 0 3px;font-family:var(--display);font-size:22px;letter-spacing:.03em}
.finish p{margin:0 0 12px;font-size:13.5px;color:#C9D0DA}
.stats{display:flex;gap:8px;margin-bottom:13px}
.stats div{flex:1;background:rgba(0,0,0,.28);border-radius:12px;padding:10px 8px;text-align:center}
.stats b{display:block;font-family:var(--display);font-size:21px;letter-spacing:.02em}
.stats small{font-size:10px;color:var(--dim);letter-spacing:.06em;text-transform:uppercase}
.finish button{width:100%;appearance:none;border:none;background:var(--blue);color:#fff;border-radius:13px;
  padding:14px;font-family:var(--display);font-size:16px;letter-spacing:.06em;text-transform:uppercase;cursor:pointer}
.hist{margin:14px 0 0;background:var(--surface);border:1px solid var(--line);border-radius:16px;padding:13px 15px}
.hist h2{font-family:var(--display);font-size:13px;letter-spacing:.08em;text-transform:uppercase;margin:0 0 9px;color:var(--dim);font-weight:600}
.hrowi{display:flex;align-items:center;gap:10px;font-size:13px;color:#C9D0DA;padding:6px 0;border-top:1px solid var(--line)}
.hrowi:first-of-type{border-top:none}
.hrowi .d{font-family:var(--display);letter-spacing:.04em}
.hrowi .v{margin-left:auto;color:var(--dim);font-size:12px}

#timer{position:fixed;left:0;right:0;bottom:0;z-index:60;transform:translateY(130%);
  transition:transform .28s cubic-bezier(.2,.9,.3,1);padding:0 14px calc(14px + env(safe-area-inset-bottom))}
#timer.on{transform:translateY(0)}
.tbox{max-width:560px;margin:0 auto;background:var(--surface2);border:1px solid var(--line);border-radius:16px;
  padding:12px 14px;display:flex;align-items:center;gap:12px;box-shadow:0 12px 34px rgba(0,0,0,.55);position:relative;overflow:hidden}
.tbox .fill{position:absolute;left:0;top:0;bottom:0;background:rgba(242,160,61,.12);width:100%;transition:width 1s linear}
.tbox>*{position:relative}
.tbox .t{font-family:var(--display);font-size:30px;line-height:1;color:var(--amber);min-width:74px;letter-spacing:.02em}
.tbox .lab{font-size:11.5px;color:var(--dim);letter-spacing:.06em;text-transform:uppercase;line-height:1.3;min-width:0}
.tbox .lab b{display:block;color:var(--txt);font-family:var(--display);font-size:14px;letter-spacing:.02em;
  text-transform:none;white-space:nowrap;overflow:hidden;text-overflow:ellipsis;max-width:44vw}
.tbtns{margin-left:auto;display:flex;gap:7px}
.tbtns button{appearance:none;border:1px solid var(--line);background:var(--surface);color:var(--txt);
  border-radius:11px;padding:10px 12px;font-family:var(--display);font-size:13px;letter-spacing:.04em;cursor:pointer}
#toast{position:fixed;left:50%;bottom:calc(24px + env(safe-area-inset-bottom));transform:translate(-50%,140%);
  background:var(--blue);color:#fff;padding:11px 18px;border-radius:12px;font-size:14px;z-index:80;
  transition:transform .3s ease;box-shadow:0 10px 30px rgba(0,0,0,.5);max-width:88vw;text-align:center}
#toast.on{transform:translate(-50%,0)}
:focus-visible{outline:2px solid var(--blue);outline-offset:2px;border-radius:8px}
footer{color:#6E7784;font-size:12px;text-align:center;padding:22px 8px 8px;line-height:1.6}

@media (prefers-reduced-motion: reduce){
  .demo.inview img.a,.demo.inview img.b,.demo.inview .phase span.a,.demo.inview .phase span.b,
  .chip.live::before{animation:none}
  .demo img.b{opacity:0}
  .phase span.b{display:none}
  .gal{scroll-behavior:auto}
  #timer,#toast{transition:none}
}