:root{color-scheme:light;--bg:#ffffff;--surface:#ffffff;--ink:#222622;--muted:#72796e;--line:#eceee9;--soft:#f5f6f3;--accent:#e7eedf;--warn:#9b4638;--on-solid:#ffffff;--secondary-ink:#69735f;--success:#536d43;--success-bg:#f2f6eb;--field-bg:#fafbf8;--control-line:#e3e7dc;--row-line:#f3f4f0;--check-ink:#a2ad98;--control-accent:#596c48;--focus:#748a65;--progress:#9aae8b;--danger-bg:#faf0ec;--nav-bg:#ffffffed;--shadow:#13251c12;--backdrop:#20261e55;font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;color:var(--ink);background:var(--bg);font-synthesis:none}
:root[data-theme="dark"]{color-scheme:dark;--bg:#141714;--surface:#1b1f1b;--ink:#e6ebe2;--muted:#a1aa9b;--line:#30372e;--soft:#252c23;--accent:#35472d;--warn:#f0a18e;--on-solid:#172012;--secondary-ink:#b0bca5;--success:#b4cba0;--success-bg:#263321;--field-bg:#20261f;--control-line:#3b4635;--row-line:#2b3328;--check-ink:#77866b;--control-accent:#b4cba0;--focus:#a6c18f;--progress:#9bb685;--danger-bg:#3b2721;--nav-bg:#141714ed;--shadow:#00000055;--backdrop:#00000088;}
@media(prefers-color-scheme:dark){:root:not([data-theme="light"]):not([data-theme="dark"]){color-scheme:dark;--bg:#141714;--surface:#1b1f1b;--ink:#e6ebe2;--muted:#a1aa9b;--line:#30372e;--soft:#252c23;--accent:#35472d;--warn:#f0a18e;--on-solid:#172012;--secondary-ink:#b0bca5;--success:#b4cba0;--success-bg:#263321;--field-bg:#20261f;--control-line:#3b4635;--row-line:#2b3328;--check-ink:#77866b;--control-accent:#b4cba0;--focus:#a6c18f;--progress:#9bb685;--danger-bg:#3b2721;--nav-bg:#141714ed;--shadow:#00000055;--backdrop:#00000088;}}

*{box-sizing:border-box}body{margin:0}button,input,select,textarea{font:inherit}button{cursor:pointer;color:inherit;border:0;background:none}button:disabled{cursor:default}button,a,input,select,textarea{-webkit-tap-highlight-color:transparent}button:focus-visible,a:focus-visible,input:focus-visible,select:focus-visible,textarea:focus-visible,summary:focus-visible{outline:2px solid var(--focus);outline-offset:3px}svg{width:18px;height:18px;flex-shrink:0;vertical-align:middle}a{color:inherit;text-underline-offset:3px}h1,h2,h3,p{margin:0}h1{font-size:28px;font-weight:600;letter-spacing:-.8px;line-height:1.2}h2{font-size:20px;font-weight:600;letter-spacing:-.4px}h3{font-size:16px;font-weight:550;line-height:1.4}.small,small{font-size:12px}.muted{color:var(--muted)}.row{display:flex;align-items:center;gap:12px}.between{justify-content:space-between}.gap8{gap:8px}.wrap{flex-wrap:wrap}.grow{flex:1;min-width:0}.stack{display:grid;gap:16px}.hidden{display:none!important}.eyebrow{font-size:11px;font-weight:500}.sr-only{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap}
.shell{min-height:100dvh}.topbar{width:min(900px,100%);margin:0 auto;min-height:88px;padding:0 30px;display:flex;align-items:center;gap:30px;border-bottom:1px solid var(--line)}.brand{font-size:17px;font-weight:650;letter-spacing:-.5px}.nav{display:flex;gap:4px;flex:1;justify-content:center}.nav button{font-size:12px;padding:10px 13px;border-radius:7px;color:var(--muted)}.nav button svg{display:none}.nav button.active{color:var(--ink);background:var(--soft)}.save-state{font-size:10px;color:var(--muted);white-space:nowrap}.save-error{color:var(--warn)}.main{max-width:760px;margin:0 auto;padding:32px 30px 65px}.page-head{display:flex;align-items:center;justify-content:space-between;gap:16px;margin-bottom:26px}.page-head p{font-size:12px;color:var(--muted);line-height:1.6;margin-top:7px}.button{display:inline-flex;align-items:center;justify-content:center;gap:8px;padding:12px 18px;min-height:44px;font-size:13px;font-weight:500;border:1px solid transparent;border-radius:8px;white-space:nowrap;text-decoration:none}.button.primary,.button.lime{background:var(--ink);color:var(--on-solid)}.button.secondary{border-color:var(--line);background:var(--surface)}.button.quiet{color:var(--muted);padding:9px 0;font-size:12px;background:none}.button.danger{background:var(--danger-bg);color:var(--warn)}.button:disabled{opacity:.45}.icon-btn{width:40px;height:40px;display:inline-flex;align-items:center;justify-content:center;border-radius:7px;color:var(--muted);flex-shrink:0}.icon-btn svg{width:16px;height:16px}.icon-btn:hover,.button.secondary:hover{background:var(--soft)}
.routine-tabs{display:flex;flex-wrap:wrap;gap:6px;margin-bottom:25px}.routine-tabs button{font-size:12px;padding:8px 14px;color:var(--muted);border-radius:7px;min-height:36px}.routine-tabs button.selected{background:var(--soft);color:var(--ink)}.progress-line{height:2px;background:var(--line);margin:-8px 0 24px;overflow:hidden}.progress-line i{display:block;background:var(--progress);height:100%;transition:width .2s}.ex-list{display:grid;gap:18px}.exercise{border:1px solid var(--line);border-radius:12px;background:var(--surface);overflow:hidden}.ex-head{display:flex;align-items:center;gap:10px;padding:20px 22px 12px}.ex-head h3{font-size:16px}.ex-meta{font-size:11px;color:var(--muted);margin-top:5px}.previous{font-size:11px;color:var(--muted);padding:0 22px 12px;line-height:1.6}.set-table{padding:0 20px 10px}.set-header,.set-row{display:grid;grid-template-columns:32px minmax(50px,1fr) minmax(50px,1fr) 44px;gap:14px;align-items:center;text-align:center}.set-header{min-height:30px;font-size:10px;color:var(--muted)}.set-header button{font-size:inherit;padding:0;min-height:30px;color:inherit}.set-row{min-height:56px;border-top:1px solid var(--row-line)}.set-index{font-size:11px;color:var(--muted)}.set-row input,.set-row select{width:100%;min-width:0;text-align:center;background:var(--soft);border:1px solid transparent;border-radius:7px;height:42px;font-size:15px;font-weight:450;color:var(--ink);padding:0 5px;font-variant-numeric:tabular-nums}.set-row select{font-weight:400;font-size:13px;text-align-last:center}.set-row input::-webkit-inner-spin-button{appearance:none}.set-row input:disabled,.set-row select:disabled{opacity:1;-webkit-text-fill-color:var(--ink)}.set-row.done input,.set-row.done select{color:var(--success);-webkit-text-fill-color:var(--success);background:var(--success-bg)}.set-goal{font-size:10px;color:var(--muted);padding-top:3px}.check{width:44px;height:42px;display:grid;place-items:center;border:1px solid var(--control-line);border-radius:7px;color:var(--check-ink)}.check.checked{background:var(--accent);border-color:var(--accent);color:var(--success)}.set-table.preview .set-header,.set-table.preview .set-row{grid-template-columns:32px 1fr 1fr}.preview .set-row input{background:none}.preview .set-row{min-height:44px}.preview .set-row input{height:36px}.set-footer{padding:2px 21px 13px;display:flex;align-items:center;justify-content:space-between;gap:8px}.add-set{font-size:11px;color:var(--muted);display:flex;align-items:center;gap:4px;min-height:36px;padding:5px 0}.add-set svg{width:13px;height:13px}.feedback-link{font-size:10px;color:var(--secondary-ink);padding:8px 0}.feedback-summary{font-size:11px;color:var(--secondary-ink);border-top:1px solid var(--line);padding:11px 22px;line-height:1.6}.footer-action{margin-top:25px;display:flex;align-items:center;gap:20px}.footer-action>.primary{flex:1}.mobile-nav{display:none}
.routine-grid{display:grid;gap:18px}.routine-card{padding:21px 23px;border:1px solid var(--line);border-radius:12px}.routine-card>.row{margin-bottom:3px}.routine-card p{line-height:1.6}.routine-card ol{list-style:none;padding:0;margin:17px 0;display:grid;gap:10px}.routine-card li{display:flex;align-items:baseline;gap:10px;font-size:13px;line-height:1.5}.routine-card li>span{font-size:11px;color:var(--muted);white-space:nowrap}.card-actions{display:flex;align-items:center;gap:20px;margin-top:20px}.card-actions .button{font-size:12px;min-height:40px;padding:9px 13px}.card-actions .quiet{margin-left:auto;background:none;padding-inline:0}.empty{text-align:center;padding:50px 10px}.empty h2{font-size:18px;font-weight:450;color:var(--muted)}.empty p{font-size:13px;color:var(--muted);margin:15px auto;line-height:1.7}.empty>.button{margin-top:24px}.history-list{display:grid;gap:10px}.history-row{width:100%;display:flex;align-items:center;gap:17px;padding:18px 20px;border:1px solid var(--line);border-radius:10px;text-align:left}.date-block{font-size:20px;font-weight:500;min-width:38px;text-align:center}.date-block small{display:block;font-size:10px;color:var(--muted);font-weight:400;margin-top:4px}.history-row h3{font-size:15px;margin-bottom:5px}.history-row p{font-size:11px;color:var(--muted);line-height:1.6}.history-row>svg{width:15px;color:var(--muted)}.pill{display:inline-flex;align-items:center;gap:4px;font-size:10px;color:var(--secondary-ink);background:var(--soft);padding:6px 9px;border-radius:6px}.pill.green{background:var(--success-bg)}.history-row .pill{white-space:nowrap}.settings-grid{display:grid;gap:16px}.panel{padding:22px 23px;border:1px solid var(--line);border-radius:12px}.panel h3{font-size:15px;margin-bottom:15px}.panel p{font-size:12px;color:var(--muted);line-height:1.7;margin-bottom:17px}.panel p:last-child{margin-bottom:0}.panel .backup-note{font-size:11px;margin-top:17px;max-width:440px}.panel .field{max-width:360px}.panel .button.quiet{margin-top:10px}.panel summary{font-size:13px;font-weight:450;cursor:pointer;line-height:1.6}.panel[open]>summary{margin-bottom:18px}.notice{font-size:12px;line-height:1.7;background:var(--soft);border-radius:8px;padding:13px 15px;color:var(--secondary-ink)}.error-banner{background:var(--danger-bg);color:var(--warn);border-radius:8px;padding:13px 15px;margin-bottom:20px;font-size:12px;line-height:1.6}
.boot{min-height:80dvh;display:grid;place-content:center;text-align:center;font-size:25px;font-weight:650;gap:15px}.boot span{font-size:13px;line-height:1.7;font-weight:400;color:var(--muted)}
dialog{border:1px solid var(--line);border-radius:15px;padding:0;background:var(--surface);color:var(--ink);width:min(560px,calc(100% - 32px));max-height:90dvh;box-shadow:0 15px 65px var(--shadow)}dialog::backdrop{background:var(--backdrop);backdrop-filter:blur(3px)}.modal-head{display:flex;align-items:center;justify-content:space-between;gap:15px;padding:21px 24px 17px;border-bottom:1px solid var(--line);background:var(--surface);position:sticky;top:0;z-index:2}.modal-head h2{font-size:21px;font-weight:550}.modal-head p{font-size:12px;color:var(--muted);margin-top:6px;line-height:1.5}.modal-body{display:grid;gap:22px;padding:23px 24px}.modal-actions{display:flex;gap:10px;border-top:1px solid var(--line);padding:17px 24px 21px;background:var(--surface);position:sticky;bottom:0}.modal-actions>.button{flex:1}.question h3{font-size:13px;margin-bottom:11px}.question p{font-size:11px;color:var(--muted);line-height:1.6;margin:-4px 0 12px}.choices{display:flex;gap:7px;flex-wrap:wrap}.choice{border:1px solid var(--control-line);padding:11px 13px;border-radius:7px;font-size:12px;min-height:42px}.choice.selected{border-color:var(--focus);background:var(--success-bg);color:var(--success)}.optional-note summary{font-size:12px;cursor:pointer;color:var(--muted);line-height:1.6}.optional-note[open] summary{margin-bottom:12px}.field{display:grid;gap:8px;font-size:12px;color:var(--secondary-ink)}.field input,.field textarea,.field select{width:100%;min-width:0;border:1px solid var(--control-line);background:var(--field-bg);padding:12px;border-radius:7px;color:var(--ink);min-height:44px}.field textarea{min-height:75px;resize:vertical}.field-row{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:12px}.field input[type=number]{padding:10px}.editor-ex{display:grid;gap:15px;padding:17px;border:1px solid var(--line);border-radius:9px}.editor-tools{display:flex;gap:3px}.editor-tools .icon-btn{width:33px;height:33px}.modal-body>.small{font-size:11px;line-height:1.7}.result-card{border:1px solid var(--line);border-radius:9px;padding:17px}.result-card h3{font-size:15px;margin-bottom:12px}.result-card p{font-size:12px;color:var(--muted);line-height:1.7;margin-top:11px}.result-sets{font-size:12px;line-height:2;font-variant-numeric:tabular-nums}.result-arrow{display:flex;gap:8px;align-items:center;font-size:12px;font-weight:500;line-height:1.6;color:var(--success);margin-top:12px}.result-arrow svg{width:14px;height:14px}.feedback-tag{padding:4px 7px;font-size:10px;background:var(--soft);border-radius:5px}.research-links{display:grid;gap:11px;font-size:12px;line-height:1.7}.row-label{font-size:12px;line-height:1.7;color:var(--muted)}.file-input{display:none}
#toast{position:fixed;bottom:28px;left:50%;transform:translate(-50%,12px);max-width:min(480px,90vw);width:max-content;background:var(--ink);color:var(--on-solid);padding:12px 18px;border-radius:8px;z-index:10;font-size:12px;line-height:1.6;opacity:0;transition:.15s;pointer-events:none}#toast.show{opacity:1;transform:translate(-50%,0)}
@media(max-width:760px){.topbar{padding-inline:22px;gap:15px;min-height:72px}.nav button{padding-inline:10px;font-size:11px}.save-state{display:none}.main{padding:28px 22px 60px}.history-row .pill{display:none}}
@media(max-width:620px){.topbar{padding:0 19px;min-height:58px;border-bottom:0}.topbar .nav{display:none}.topbar .save-state{display:block;margin-left:auto;font-size:9px}.brand{font-size:15px}.main{padding:14px 16px calc(100px + env(safe-area-inset-bottom));max-width:520px}.page-head{margin-bottom:22px;gap:10px}.page-head h1{font-size:25px}.page-head p{font-size:11px;margin-top:5px}.page-head .button{min-height:42px;padding:11px 17px;font-size:12px}.page-head .icon-btn{width:34px;height:40px}.routine-tabs{margin:0 0 22px;gap:4px}.routine-tabs button{font-size:11px;padding:7px 12px;min-height:34px}.ex-list{gap:14px}.ex-head{padding:16px 16px 10px}.ex-head h3{font-size:15px}.ex-meta{font-size:10px;margin-top:4px}.previous{font-size:10px;padding:0 16px 9px}.set-table{padding:0 14px 8px}.set-header,.set-row{grid-template-columns:24px minmax(48px,1fr) minmax(48px,1fr) 40px;gap:9px}.set-row{min-height:55px}.set-row input,.set-row select{font-size:16px;height:41px}.set-row select{font-size:16px}.set-header{font-size:9px}.set-goal{font-size:9px}.set-index{font-size:10px}.check{width:40px;height:41px}.check svg{width:17px;height:17px}.set-table.preview .set-header,.set-table.preview .set-row{grid-template-columns:24px 1fr 1fr}.preview .set-row{min-height:42px}.set-footer{padding:0 16px 10px}.feedback-summary{padding:10px 16px;font-size:10px}.footer-action{margin-top:22px;gap:17px}.footer-action .button{font-size:12px}.footer-action .quiet{font-size:11px}.progress-line{margin:-6px 0 20px}.mobile-nav{display:flex;position:fixed;bottom:0;left:0;right:0;padding:8px 8px calc(8px + env(safe-area-inset-bottom));background:var(--nav-bg);backdrop-filter:blur(15px);border-top:1px solid var(--line);z-index:4;justify-content:space-around}.mobile-nav button{display:grid;justify-items:center;gap:5px;min-width:64px;min-height:48px;padding:6px 8px;font-size:9px;color:var(--muted)}.mobile-nav button.active{color:var(--ink)}.mobile-nav button svg{width:19px;height:19px}.routine-card{padding:17px}.routine-card h2{font-size:19px}.routine-card li{font-size:12px}.routine-card li>span{font-size:10px}.routine-card ol{gap:11px}.panel{padding:19px}.settings-grid{gap:13px}.history-row{padding:17px 14px;gap:13px}.history-row p{font-size:10px}.date-block{font-size:19px}.modal-head{padding:18px 19px 15px}.modal-head h2{font-size:19px}.modal-body{padding:21px 19px;gap:22px}.modal-actions{padding:15px 19px 19px}.modal-actions .button{font-size:12px;padding:12px 10px}.field input,.field textarea,.field select{font-size:16px}.field-row{gap:8px}.field-row .field{font-size:10px}.field input[type=number]{padding:10px 6px}.editor-ex{padding:14px}.choice{font-size:12px;padding:11px 12px}.notice{font-size:11px}dialog{max-height:91dvh}.result-sets{font-size:11px}.result-arrow{font-size:11px}#toast{bottom:calc(85px + env(safe-area-inset-bottom));font-size:11px}.backup-note{font-size:10px}}
@media(prefers-reduced-motion:reduce){*{transition:none!important;scroll-behavior:auto!important}}
.cycle-empty{display:flex;align-items:center;justify-content:space-between;gap:15px;margin:0 0 26px;font-size:11px;color:var(--muted);flex-wrap:wrap}.cycle-empty button{padding:5px 0;display:flex;align-items:center;gap:5px;min-height:32px}.cycle-empty svg{width:14px;height:14px}.cycle-strip{width:100%;display:flex;justify-content:space-between;align-items:center;gap:15px;padding:17px 19px;border:1px solid var(--line);border-radius:10px;margin:0 0 25px;text-align:left;background:var(--field-bg)}.cycle-strip b{font-size:13px;font-weight:500}.cycle-strip small{display:block;font-size:10px;color:var(--muted);margin-top:6px}.cycle-rir{display:flex;align-items:center;gap:12px;font-size:13px;white-space:nowrap}.cycle-rir svg{width:15px;color:var(--muted)}.cycle-timeline{display:flex;gap:6px;flex-wrap:wrap}.cycle-week{flex:1;min-width:52px;padding:11px 8px;border:1px solid var(--line);border-radius:7px;display:grid;gap:7px;text-align:center}.cycle-week small{font-size:10px;color:var(--muted)}.cycle-week b{font-size:11px;font-weight:500;white-space:nowrap}.cycle-week.current{border-color:var(--focus);background:var(--success-bg)}.cycle-fields{grid-template-columns:1fr 1fr}.check-field{display:flex;align-items:center;gap:9px;font-size:12px;line-height:1.6;color:var(--secondary-ink)}.check-field input{width:17px;height:17px;flex-shrink:0;accent-color:var(--control-accent)}.cycle-choices{display:grid;gap:9px}.cycle-day-list{display:grid;gap:8px;font-size:13px}.cycle-day-list>.row{min-height:38px}.cycle-day-list .muted{font-size:11px}.cycle-history-item{display:flex;align-items:center;justify-content:space-between;gap:15px;text-align:left;font-size:12px;padding:12px 0;border-bottom:1px solid var(--line)}.cycle-history-item .muted{font-size:10px}.optional-note[open]>.row-label{margin-top:14px}.set-table.guided .set-header,.set-table.guided .set-row{grid-template-columns:32px minmax(55px,1fr) minmax(55px,1fr) 44px}.optional-note .stack{margin-top:13px}
@media(max-width:620px){.cycle-strip{padding:15px;margin-bottom:21px}.cycle-empty{margin-bottom:19px;font-size:10px;gap:3px}.cycle-strip b{font-size:12px}.cycle-rir{font-size:12px;gap:8px}.cycle-week{min-width:49px;padding:10px 6px}.cycle-fields .field{font-size:11px}.cycle-fields select{font-size:14px}.set-table.guided .set-header,.set-table.guided .set-row{grid-template-columns:24px minmax(50px,1fr) minmax(50px,1fr) 40px}}

.app-version{font-size:11px;color:var(--muted);line-height:1.6;text-align:center;padding:8px 0}
.empty>.button+.button{margin-left:10px}

.ex-meta{display:flex;align-items:center;gap:12px;flex-wrap:wrap}.video-link{display:inline-flex;align-items:center;min-height:28px;font-size:11px;color:var(--secondary-ink);text-decoration:none;white-space:nowrap}.video-link:hover{text-decoration:underline}.result-card>.video-link{margin:-5px 0 9px}