/* Trainee app — phone first. */
#app { max-width: 560px; margin: 0 auto; padding: 0 16px calc(40px + var(--safe-b)); min-height: 100vh; }
.boot { min-height: 80vh; display: grid; place-items: center; }

/* ---------- login ---------- */
.login::after { content: ''; position: fixed; top: 8vh; inset-inline-end: -70px; width: 300px; height: 260px; background: url('../assets/symbol_white.png') center / contain no-repeat; opacity: .05; pointer-events: none; z-index: -1; }
.login .tagline { font-family: var(--title); font-size: 12px; letter-spacing: .12em; color: var(--slate); }
.login { min-height: calc(100svh - 40px); display: flex; flex-direction: column; justify-content: center; gap: 36px; padding: 40px 4px; }
.login .brand { display: grid; gap: 18px; justify-items: start; }
.login .brand img { width: 190px; height: auto; }
.login h1 { font-size: 34px; }
.login h1 em { font-style: normal; color: var(--sky); }
.login form { display: grid; gap: 14px; }
.login .err { color: var(--paper); background: rgba(255,255,255,.06); border-inline-start: 3px solid var(--sky); padding: 10px 12px; border-radius: 8px; font-size: 14px; }
.login .foot { font-size: 13px; color: var(--slate); }
.sky-lines { position: fixed; inset: auto -40px -60px auto; width: 320px; height: 320px; pointer-events: none; opacity: .5; z-index: 0;
  background: repeating-linear-gradient(-35deg, transparent 0 22px, var(--sky-line) 22px 23px); mask-image: radial-gradient(circle at 100% 100%, #000 0 30%, transparent 70%); -webkit-mask-image: radial-gradient(circle at 100% 100%, #000 0 30%, transparent 70%); }

/* ---------- top bar ---------- */
.top { display: flex; align-items: center; justify-content: space-between; padding: 16px 0 8px; position: sticky; top: 0; z-index: 5; background: linear-gradient(var(--ink) 70%, transparent); }
.top img { height: 22px; width: auto; display: block; }
.top .ttl { font-family: var(--title); font-size: 16px; flex: 1; text-align: center; overflow: hidden; text-overflow: ellipsis; white-space: nowrap; padding: 0 8px; }
.preview-bar { background: var(--sky); color: var(--ink); font-family: var(--title); font-size: 13px; text-align: center; padding: 6px; margin: 0 -16px; }

/* ---------- home ---------- */
.hello { padding: 18px 0 6px; display: grid; gap: 8px; position: relative; }
.hello::after { content: ''; position: absolute; top: -10px; inset-inline-start: -16px; width: 180px; height: 160px; pointer-events: none; z-index: -1; opacity: .7;
  background: repeating-linear-gradient(-35deg, transparent 0 18px, var(--sky-line) 18px 19px);
  mask-image: radial-gradient(circle at 0% 0%, #000 0 20%, transparent 70%); -webkit-mask-image: radial-gradient(circle at 0% 0%, #000 0 20%, transparent 70%); }
.hello h1 { font-size: 32px; }
.hello .slogan { color: var(--grey); font-size: 15px; }

.levels { margin: 22px 0 8px; display: grid; grid-template-columns: repeat(3, 1fr); position: relative; }
.levels::before { content: ''; position: absolute; top: 23px; inset-inline: 16.6%; height: 2px; background: var(--line); }
.levels .lv { display: grid; justify-items: center; gap: 6px; text-align: center; background: none; border: 0; padding: 0; position: relative; }
.lv .dot { width: 48px; height: 48px; border-radius: 50%; display: grid; place-items: center; background: var(--ink); border: 2px solid var(--line); font-family: var(--title); font-size: 18px; color: var(--slate); }
.lv .dot svg { width: 18px; height: 18px; }
.lv b { font-family: var(--title); font-weight: 600; font-size: 13px; color: var(--grey); }
.lv small { font-size: 12px; color: var(--slate); min-height: 18px; }
.lv[data-state="active"] .dot { background: var(--sky); border-color: var(--sky); color: var(--ink); box-shadow: 0 0 0 6px var(--sky-soft); }
.lv[data-state="active"] b { color: var(--paper); }
.lv[data-state="done"] .dot { border-color: var(--sky); color: var(--sky); }
.lv[data-state="ready"] .dot { border-color: var(--sky); color: var(--sky); animation: pulse 2s ease-in-out infinite; }
.lv[data-state="ready"] small { color: var(--sky); }
.lv.viewing .dot { outline: 2px solid var(--paper); outline-offset: 3px; }
@keyframes pulse { 50% { box-shadow: 0 0 0 8px var(--sky-soft); } }

.stats { display: grid; grid-template-columns: repeat(3, 1fr); gap: 10px; margin: 18px 0; }
.stat { background: var(--ink-2); border: 1px solid var(--line); border-radius: 12px; padding: 12px; display: grid; gap: 2px; }
.stat .num { font-size: 26px; color: var(--paper); line-height: 1.1; }
.stat span { font-size: 12px; color: var(--slate); }

.note-card { border-inline-start: 3px solid var(--sky); padding: 14px 16px; background: var(--ink-2); border-radius: 0 12px 12px 0; margin: 10px 0 24px; display: grid; gap: 6px; }
.note-card h3 { font-size: 14px; color: var(--sky); }
.note-card p { color: var(--paper); font-size: 15.5px; }

.sec-title { font-size: 20px; margin: 26px 0 12px; display: flex; align-items: baseline; justify-content: space-between; }
.sec-title small { font-family: var(--body); font-size: 13px; color: var(--slate); }

.days { display: grid; gap: 12px; }
.day { text-decoration: none; color: inherit; display: grid; grid-template-columns: 64px 1fr auto; align-items: center; gap: 14px; text-align: start; width: 100%; background: var(--ink-2); border: 1px solid var(--line); border-radius: var(--radius); padding: 16px; }
.day .letter { font-family: var(--title); font-size: 40px; line-height: 1; color: transparent; -webkit-text-stroke: 1.5px var(--sky); text-align: center; }
.day h3 { font-size: 17px; }
.day p { font-size: 13px; color: var(--grey); }
.day .when { font-size: 12px; color: var(--slate); }
.day > svg { width: 20px; color: var(--slate); transform: scaleX(-1); }
.day.next { border-color: var(--sky-line); background: linear-gradient(135deg, var(--sky-soft), var(--ink-2) 55%); }
.day.next .when { color: var(--sky); }

.food-card { display: grid; grid-template-columns: auto 1fr auto; gap: 14px; align-items: center; width: 100%; text-align: start; }
.food-card .num { font-size: 28px; color: var(--sky); }
.macro-row { display: flex; gap: 10px; font-size: 13px; color: var(--grey); flex-wrap: wrap; }

.outro { margin: 28px 0 0; padding: 22px 18px; border: 1px solid var(--line); border-radius: var(--radius); display: grid; gap: 8px; background:
  radial-gradient(120% 90% at 100% 0%, var(--sky-soft), transparent 60%), var(--ink-2); }
.outro p { font-size: 16px; }
.outro .sig { font-family: var(--title); color: var(--grey); font-size: 13px; margin-top: 6px; }
.cta { margin-top: 14px; display: grid; gap: 8px; }
.cta small { text-align: center; color: var(--slate); font-size: 12px; }
.logout { display: block; margin: 30px auto 0; background: none; border: 0; color: var(--slate); font-size: 13px; text-decoration: underline; }

.locked-note { text-align: center; padding: 40px 12px; display: grid; gap: 14px; justify-items: center; }
.locked-note .dot { width: 72px; height: 72px; border-radius: 50%; display: grid; place-items: center; border: 2px solid var(--sky); color: var(--sky); }
.locked-note .dot svg { width: 30px; height: 30px; }

/* ---------- workout ---------- */
.wk-head { padding: 8px 0 14px; display: grid; gap: 8px; }
.wk-head h1 { font-size: 26px; }
.progress { height: 4px; background: var(--line); border-radius: 4px; overflow: hidden; }
.progress i { display: block; height: 100%; background: var(--sky); transition: width .3s ease; }

.ex { background: var(--ink-2); border: 1px solid var(--line); border-radius: var(--radius); margin-bottom: 14px; overflow: hidden; }
.ex.done { border-color: var(--sky-line); }
.ex-top { display: grid; grid-template-columns: 40px 1fr; gap: 12px; padding: 16px 16px 10px; align-items: start; }
.ex-n { font-family: var(--title); font-size: 26px; color: var(--slate); line-height: 1; padding-top: 2px; }
.ex.done .ex-n { color: var(--sky); }
.ex-top h2 { font-size: 18px; margin-bottom: 6px; }
.ex-meta { display: flex; gap: 6px; flex-wrap: wrap; }
.ex-primary { color: var(--sky); border-color: var(--sky-line); }
.how { margin: 0 16px 10px; width: calc(100% - 32px); justify-content: flex-start; gap: 10px; min-height: 44px; }
.how svg { width: 16px; height: 16px; color: var(--sky); }
.demo { padding: 0 16px 12px; display: grid; gap: 10px; }
.vid { position: relative; width: 100%; aspect-ratio: 16 / 9; border-radius: 12px; overflow: hidden; background: #000; border: 1px solid var(--line); }
.vid.vert { aspect-ratio: 9 / 16; max-height: 70vh; width: auto; margin: 0 auto; }
.vid.gif { aspect-ratio: 1; background: #fff; max-width: 320px; margin: 0 auto; }
.vid iframe, .vid video, .vid img { position: absolute; inset: 0; width: 100%; height: 100%; border: 0; object-fit: contain; }
.cues { font-size: 14px; color: var(--grey); white-space: pre-line; }
.coach-note { margin: 0 16px 10px; font-size: 14px; color: var(--paper); background: rgba(255,255,255,.04); border-radius: 10px; padding: 10px 12px; }
.coach-note b { color: var(--sky); font-family: var(--title); font-weight: 600; font-size: 12px; margin-inline-end: 6px; }
.prev { margin: 0 16px 8px; font-size: 13px; color: var(--slate); }
.prev .num { color: var(--grey); font-size: 13px; }

.sets { padding: 4px 12px 14px; display: grid; gap: 8px; }
.set { display: grid; grid-template-columns: 22px 64px 1fr 1fr 48px; gap: 8px; align-items: center; }
.set .i { font-size: 12px; color: var(--slate); text-align: center; }
.set label { position: relative; display: block; }
.set input { width: 100%; height: 48px; border-radius: 10px; background: var(--ink); border: 1px solid var(--line); text-align: center; font-family: var(--title); font-size: 17px; direction: ltr; outline: none; }
.set input:focus { border-color: var(--sky); }
.set input::placeholder { color: var(--slate); font-family: var(--title); }
.set label span { position: absolute; top: -8px; inset-inline-start: 8px; font-size: 10px; background: var(--ink-2); padding: 0 4px; color: var(--slate); }
.set .ok { width: 48px; height: 48px; border-radius: 10px; border: 1px solid var(--line); background: var(--ink); display: grid; place-items: center; color: var(--slate); }
.set .ok svg { width: 22px; height: 22px; }
.set.done .ok { background: var(--sky); border-color: var(--sky); color: var(--ink); }
.set.done input { border-color: var(--sky-line); }
.rest-note { font-size: 12px; color: var(--slate); padding: 0 16px 14px; }

.finish { position: sticky; bottom: 0; padding: 14px 0 calc(14px + var(--safe-b)); background: linear-gradient(transparent, var(--ink) 30%); }

.timer { position: fixed; left: 50%; transform: translateX(-50%); bottom: calc(86px + var(--safe-b)); z-index: 30; display: flex; align-items: center; gap: 12px; padding: 10px 12px 10px 16px; border-radius: 99px; background: var(--paper); color: var(--ink); box-shadow: 0 12px 30px rgba(0,0,0,.45); font-family: var(--title); }
.timer > svg { width: 20px; height: 20px; }
.timer .num { font-size: 20px; min-width: 56px; text-align: center; }
.timer button { border: 0; background: var(--ink); color: var(--paper); border-radius: 99px; height: 34px; padding: 0 14px; font-family: var(--title); font-size: 13px; }
.timer.end { background: var(--sky); }

/* ---------- done ---------- */
.done-screen { min-height: 80svh; display: grid; place-items: center; text-align: center; }
.done-screen { position: relative; }
.done-screen::before { content: ''; position: absolute; inset: 10% -16px auto; height: 60%; pointer-events: none; opacity: .8;
  background: repeating-linear-gradient(-35deg, transparent 0 22px, var(--sky-line) 22px 23px);
  mask-image: radial-gradient(closest-side, #000, transparent); -webkit-mask-image: radial-gradient(closest-side, #000, transparent); }
.done-screen .inner { display: grid; gap: 14px; justify-items: center; position: relative; animation: rise .5s ease both; }
@keyframes rise { from { opacity: 0; transform: translateY(14px); } }
.outro .sig .lz-word { font-size: 1.2em; }
.done-screen .big { font-family: var(--title); font-size: 96px; line-height: 1; color: transparent; -webkit-text-stroke: 2px var(--sky); }
.done-screen h1 { font-size: 30px; }
.done-screen p { color: var(--grey); max-width: 320px; }

/* ---------- nutrition ---------- */
.kcal { text-align: center; padding: 20px 0 10px; }
.kcal .num { font-size: 56px; color: var(--sky); line-height: 1; }
.macros { display: grid; gap: 12px; margin: 16px 0 24px; }
.macro { display: grid; grid-template-columns: 70px 1fr 64px; gap: 10px; align-items: center; font-size: 14px; }
.macro .bar { height: 8px; background: var(--line); border-radius: 8px; overflow: hidden; }
.macro .bar i { display: block; height: 100%; background: var(--sky); }
.macro .num { text-align: end; font-size: 14px; }
.meal { margin-bottom: 12px; }
.meal h3 { font-size: 16px; display: flex; justify-content: space-between; align-items: baseline; gap: 8px; }
.meal h3 small { font-family: var(--body); color: var(--slate); font-size: 13px; }
.meal ul { list-style: none; margin: 10px 0; display: grid; gap: 4px; }
.meal li { font-size: 15px; padding-inline-start: 14px; position: relative; }
.meal li::before { content: ''; position: absolute; inset-inline-start: 0; top: 11px; width: 5px; height: 5px; border-radius: 50%; background: var(--sky); }

.tools-row { display: flex; gap: 8px; margin-top: 14px; flex-wrap: wrap; }
.tools-row .btn { flex: 1; min-width: 140px; }
.tag.plain { color: var(--paper); border-style: dashed; font-size: 12px; }

/* ---------- print / PDF ---------- */
.print-sheet { display: none; }
@media print {
  @page { size: A4; margin: 12mm; }
  body.printing { background: #fff !important; color: #1b1b1b; }
  body.printing::before, body.printing #app, body.printing .timer, body.printing .toast { display: none !important; }
  body.printing .print-sheet { display: block; font-family: var(--body); }
  .pr-head { display: flex; align-items: center; gap: 18px; border-bottom: 3px solid #04c9ff; padding-bottom: 10px; margin-bottom: 14px; }
  .pr-head img { height: 34px; }
  .pr-head h1 { font-size: 22px; color: #1b1b1b; }
  .pr-head p { font-size: 12px; color: #60626c; }
  .pr-note { border-inline-start: 3px solid #04c9ff; padding: 6px 12px; margin: 10px 0 16px; font-size: 13px; color: #1b1b1b; }
  .pr-sig { font-family: var(--title); font-size: 11px; color: #60626c; margin-top: 6px; }
  .pr-sig .lz-word { background: none; -webkit-background-clip: initial; background-clip: initial; color: #1b1b1b; }
  .pr-day { break-inside: avoid; margin-bottom: 18px; }
  .pr-day h2 { font-size: 17px; color: #1b1b1b; margin-bottom: 6px; }
  .pr-day h2 small { font-family: var(--body); font-size: 12px; color: #0288b0; margin-inline-start: 8px; }
  .pr-day table { width: 100%; border-collapse: collapse; font-size: 12px; color: #1b1b1b; }
  .pr-day th { background: #1b1b1b; color: #fff; font-family: var(--title); font-weight: 600; padding: 6px; text-align: start; font-size: 11px; }
  .pr-day td { border-bottom: 1px solid #ddd; padding: 7px 6px; vertical-align: top; }
  .pr-day td small { display: block; color: #60626c; font-size: 10.5px; }
  .pr-day td.sets { white-space: nowrap; }
  .pr-day .w { width: 13mm; text-align: center; border-inline-start: 1px solid #ddd; }
  .pr-foot { margin-top: 16px; font-size: 11px; color: #60626c; text-align: center; }
  -webkit-print-color-adjust: exact; print-color-adjust: exact;
}
body.printing .pr-day th { -webkit-print-color-adjust: exact; print-color-adjust: exact; }

/* how-to */
.howto { display: grid; gap: 6px; padding: 14px; border-radius: 12px; background: var(--ink); border: 1px solid var(--line); }
.howto h4 { font-family: var(--title); font-weight: 600; font-size: 13px; color: var(--sky); margin-top: 6px; }
.howto h4:first-child { margin-top: 0; }
.howto p, .howto li { font-size: 15px; line-height: 1.55; color: var(--paper); }
.howto ol, .howto ul { padding-inline-start: 0; list-style: none; display: grid; gap: 6px; }
.howto ol { counter-reset: s; }
.howto ol li { counter-increment: s; display: grid; grid-template-columns: 26px 1fr; gap: 8px; }
.howto ol li::before { content: counter(s); font-family: var(--title); color: var(--ink); background: var(--sky); width: 22px; height: 22px; border-radius: 50%; display: grid; place-items: center; font-size: 12px; margin-top: 1px; }
.howto ul li { position: relative; padding-inline-start: 16px; color: var(--grey); }
.howto ul li::before { content: ''; position: absolute; inset-inline-start: 2px; top: 10px; width: 6px; height: 6px; border-radius: 50%; background: var(--slate); }

.meal-note { white-space: pre-line; font-size: 13px; color: var(--grey); margin: 0 0 10px; padding-inline-start: 10px; border-inline-start: 2px solid var(--sky-line); }