/* Identidade: placa de ginásio. Verde quase preto, amarelo de sinalização, letras condensadas de painel. */

@font-face { font-family: 'Big Shoulders'; src: url(bigshoulders-var.203dd8ba4a.woff2) format('woff2'); font-weight: 600 900; font-style: normal; font-display: swap; }
@font-face { font-family: 'Barlow'; src: url(barlow-400.7a686e7631.woff2) format('woff2'); font-weight: 400; font-style: normal; font-display: swap; }
@font-face { font-family: 'Barlow'; src: url(barlow-500.80e7dc5605.woff2) format('woff2'); font-weight: 500; font-style: normal; font-display: swap; }
@font-face { font-family: 'Barlow'; src: url(barlow-600.488b580981.woff2) format('woff2'); font-weight: 600; font-style: normal; font-display: swap; }
@font-face { font-family: 'Barlow'; src: url(barlow-700.98aa8b5c25.woff2) format('woff2'); font-weight: 700; font-style: normal; font-display: swap; }

:root {
  --bg: #0d110f;
  --surface: #161c19;
  --surface2: #1e2622;
  --line: #2b3530;
  --line-forte: #44524a;
  --text: #eef1ea;
  --muted: #a3ad9f;
  --accent: #ffd23f;
  --accent-forte: #ffe07a;
  --on-accent: #1a1600;
  --ok: #6fdc9a;
  --on-ok: #04200f;
  --alerta: #ff7a66;
  --alerta-fundo: #2a1512;
  --serie-dia: #8b9993;

  --display: 'Big Shoulders', 'Barlow', system-ui, sans-serif;
  --corpo: 'Barlow', system-ui, -apple-system, 'Segoe UI', Roboto, sans-serif;

  --borda: 16px;
  --raio: 10px;
  --abas-h: 66px;
  --sa-t: env(safe-area-inset-top, 0px);
  --sa-b: env(safe-area-inset-bottom, 0px);
  --sa-l: env(safe-area-inset-left, 0px);
  --sa-r: env(safe-area-inset-right, 0px);
  --saida: cubic-bezier(0.16, 1, 0.3, 1);
  color-scheme: dark;
}

*, *::before, *::after { box-sizing: border-box; }
html { background: var(--bg); -webkit-text-size-adjust: 100%; text-size-adjust: 100%; scrollbar-color: var(--line-forte) var(--bg); }
body {
  margin: 0; min-height: 100dvh; background: var(--bg); color: var(--text);
  font: 400 1.0625rem/1.5 var(--corpo); font-variant-numeric: tabular-nums;
  -webkit-font-smoothing: antialiased; -webkit-tap-highlight-color: transparent;
  overscroll-behavior-y: none; touch-action: manipulation;
  padding: 0 0 calc(var(--abas-h) + var(--sa-b) + 28px);
}
body[data-rota="ex"] { padding-bottom: calc(var(--sa-b) + 28px); }
body.com-doca { padding-bottom: calc(var(--abas-h) + var(--sa-b) + 150px); }
body.com-doca[data-rota="ex"] { padding-bottom: calc(var(--sa-b) + 150px); }

::selection { background: var(--accent); color: var(--on-accent); }
input, textarea { caret-color: var(--accent); }
h1, h2, h3, h4, p, ul, ol, dl, dd, figure { margin: 0; }
ul, ol { padding: 0; list-style: none; }
a { color: inherit; text-decoration: none; }
button, input, textarea { font: inherit; color: inherit; }
button { background: none; border: 0; padding: 0; cursor: pointer; touch-action: manipulation; -webkit-user-select: none; user-select: none; }
:focus { outline: none; }
:focus-visible { outline: 3px solid var(--accent); outline-offset: 2px; border-radius: 4px; }
#tela:focus, #tela:focus-visible { outline: none; }
[hidden] { display: none !important; }
.oculto { position: absolute; width: 1px; height: 1px; overflow: hidden; clip-path: inset(50%); white-space: nowrap; }
.pular { position: absolute; left: 8px; top: -80px; z-index: 50; background: var(--accent); color: var(--on-accent); padding: 16px 18px; border-radius: var(--raio); font-weight: 700; }
.pular:focus { top: calc(var(--sa-t) + 8px); }

.ic { flex: none; width: 24px; height: 24px; }

#tela { display: block; max-width: 560px; margin: 0 auto; padding: 0 max(var(--borda), var(--sa-r)) 0 max(var(--borda), var(--sa-l)); }

/* ---------- barra de cima */
.topo {
  position: sticky; top: 0; z-index: 20; display: flex; align-items: center; gap: 4px;
  margin: 0 calc(-1 * var(--borda)); padding: calc(var(--sa-t) + 6px) var(--borda) 6px;
  background: var(--bg); border-bottom: 1px solid var(--line);
}
.topo-titulo { flex: 1; min-width: 0; font: 800 1.625rem/1.1 var(--display); letter-spacing: 0.02em; text-transform: uppercase; overflow: hidden; text-overflow: ellipsis; white-space: nowrap; }
.bt-icone { display: inline-grid; place-items: center; flex: none; width: 56px; height: 56px; margin-left: -14px; border-radius: var(--raio); color: var(--text); }
.bt-icone:active { background: var(--surface2); }
.bt-regras { display: inline-flex; align-items: center; gap: 8px; flex: none; min-height: 56px; padding: 0 14px; border: 1px solid var(--line-forte); border-radius: var(--raio); font-weight: 600; font-size: 1rem; color: var(--accent); }
.bt-regras:active { background: var(--surface2); }

/* ---------- abas */
.abas {
  position: fixed; left: 0; right: 0; bottom: 0; z-index: 30; display: grid; grid-template-columns: repeat(4, 1fr);
  background: var(--surface); border-top: 1px solid var(--line);
  padding: 0 var(--sa-r) var(--sa-b) var(--sa-l);
}
body[data-rota="ex"] .abas { display: none; }
.aba { display: flex; flex-direction: column; align-items: center; justify-content: center; gap: 2px; height: var(--abas-h); color: var(--muted); font-size: 0.875rem; font-weight: 600; border-top: 3px solid transparent; }
.aba.ativa { color: var(--accent); border-top-color: var(--accent); }
.aba:active { background: var(--surface2); }

/* ---------- botões */
.bt {
  display: flex; align-items: center; justify-content: center; gap: 10px; width: 100%; min-height: 60px; padding: 10px 18px;
  border-radius: var(--raio); font-weight: 700; font-size: 1.125rem; line-height: 1.2; text-align: center;
  transition: transform 120ms var(--saida), background-color 120ms linear;
}
.bt:active { transform: scale(0.98); }
.bt[disabled] { opacity: 0.4; cursor: default; transform: none; }
.bt-principal { background: var(--accent); color: var(--on-accent); }
.bt-principal:active { background: var(--accent-forte); }
.bt-secundario { background: var(--surface2); color: var(--text); border: 1px solid var(--line-forte); }
.bt-secundario:active { background: var(--line); }
.bt-feito { background: transparent; color: var(--ok); border: 2px solid var(--ok); }
.bt-texto { width: auto; min-height: 56px; padding: 8px 4px; color: var(--muted); font-weight: 600; font-size: 1rem; justify-content: flex-start; }
.bt-texto:active { color: var(--text); }
.bt-grande { min-height: 78px; font: 800 1.75rem/1.1 var(--display); letter-spacing: 0.02em; text-transform: uppercase; }
.bt-grande .ic { width: 30px; height: 30px; }
.bt-pequeno { width: auto; min-height: 56px; padding: 6px 16px; font-size: 1rem; background: var(--accent); color: var(--on-accent); }
.bt-perigo { background: var(--alerta); color: #2a0a05; }
.bt-alternar { justify-content: flex-start; text-align: left; background: var(--surface2); border: 1px solid var(--line-forte); font-weight: 600; font-size: 1.0625rem; }
.bt-alternar.ligado { background: var(--alerta-fundo); border-color: var(--alerta); color: var(--alerta); }
.bt + .bt, .bt + label.bt, label.bt + .bt { margin-top: 10px; }
.par-botoes { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; margin-top: 16px; }
.par-botoes .bt + .bt { margin-top: 0; }

.marca, .marca-falsa { display: inline-grid; place-items: center; flex: none; width: 56px; height: 56px; border: 2px solid var(--line-forte); border-radius: var(--raio); color: transparent; transition: background-color 140ms linear, border-color 140ms linear; }
.marca .ic, .marca-falsa .ic { width: 28px; height: 28px; stroke-width: 3; }
.marca[aria-pressed="true"], .feita > .marca-falsa { background: var(--ok); border-color: var(--ok); color: var(--on-ok); }
.marca:active { border-color: var(--text); }

/* ---------- texto e seções */
.secao, .bloco { padding: 26px 0 6px; border-top: 1px solid var(--line); margin-top: 24px; }
.secao h2, .bloco h2, .sinais h2 { font: 800 1.5rem/1.15 var(--display); letter-spacing: 0.02em; text-transform: uppercase; margin-bottom: 12px; text-wrap: balance; }
.secao h2:not(:first-child) { margin-top: 32px; }
.secao h3 { font: 700 1.0625rem/1.3 var(--corpo); margin: 24px 0 8px; display: flex; flex-wrap: wrap; align-items: baseline; gap: 4px 10px; }
.secao h3 span, .bloco h2 span { font: 500 0.9375rem/1.3 var(--corpo); letter-spacing: 0; text-transform: none; color: var(--muted); }
.bloco h2 { display: flex; flex-direction: column; gap: 2px; }
.texto { margin: 10px 0; max-width: 65ch; }
.nota { margin: 8px 0; color: var(--muted); font-size: 0.9375rem; line-height: 1.45; max-width: 65ch; }
.nota.forte { color: var(--accent); }
.erro { margin: 12px 0 0; color: var(--alerta); font-weight: 600; }
.lista-fatos li, .lista-passos li, .erros li, .passos-ex li { position: relative; padding: 7px 0 7px 22px; max-width: 65ch; }
.lista-fatos li::before, .erros li::before { content: ''; position: absolute; left: 4px; top: 1.05em; width: 7px; height: 7px; background: var(--line-forte); }
.erros li::before { background: var(--alerta); }
.lista-passos, .passos-ex { counter-reset: n; }
.lista-passos li, .passos-ex li { counter-increment: n; padding-left: 30px; }
.lista-passos li::before, .passos-ex li::before { content: counter(n); position: absolute; left: 0; top: 5px; font: 800 1.25rem/1.4 var(--display); color: var(--accent); }
.pares > div { padding: 12px 0; border-bottom: 1px solid var(--line); }
.pares > div:last-child { border-bottom: 0; }
.pares dt { font-weight: 700; }
.pares dd { color: var(--muted); }
.pares dd em { font-style: normal; color: var(--text); }

/* ---------- hoje */
.cabeca-dia { padding: 22px 0 4px; }
.dia-semana { font: 900 3.25rem/0.95 var(--display); letter-spacing: 0.01em; text-transform: uppercase; }
.dia-semana span { display: block; margin-top: 6px; font: 500 1.0625rem/1.3 var(--corpo); letter-spacing: 0; text-transform: none; color: var(--muted); }
.fase-linha { display: flex; align-items: center; gap: 6px; min-height: 56px; margin-top: 6px; color: var(--muted); }
.fase-linha b { color: var(--accent); font-weight: 700; white-space: nowrap; }
.fase-linha .ic { margin-left: auto; width: 20px; height: 20px; }

.treino-hoje { margin-top: 14px; padding: 20px 16px 16px; background: var(--surface); border: 1px solid var(--line); border-radius: 14px; }
.treino-nome { font: 900 2.5rem/1 var(--display); letter-spacing: 0.01em; text-transform: uppercase; }
.treino-sub { margin-top: 6px; color: var(--muted); }
.treino-lista { margin: 14px 0 16px; }
.treino-lista li { display: flex; justify-content: space-between; gap: 12px; padding: 9px 0; border-top: 1px solid var(--line); }
.treino-lista li span { min-width: 0; }
.treino-lista li em { flex: none; font-style: normal; font-weight: 600; color: var(--muted); text-align: right; }
.treino-lista li.fixo span { color: var(--muted); }

.dias, .links { display: flex; flex-direction: column; }
.dia, .link { display: flex; align-items: center; gap: 14px; min-height: 64px; padding: 8px 0; border-bottom: 1px solid var(--line); }
.dia:last-child, .link:last-child { border-bottom: 0; }
.dia:active, .link:active { background: var(--surface); }
.dia b { flex: none; width: 56px; font: 800 1.5rem/1 var(--display); text-transform: uppercase; color: var(--muted); }
.dia.atual b { color: var(--accent); }
.dia span { flex: 1; font-weight: 600; }
.dia .ic { color: var(--ok); }
.link > .ic:first-child { color: var(--accent); }
.link > .ic:last-child { color: var(--muted); width: 20px; height: 20px; }
.link span { flex: 1; min-width: 0; display: flex; flex-direction: column; }
.link b { font-weight: 600; }
.link small { color: var(--muted); font-size: 0.9375rem; }

.ref { display: flex; align-items: center; gap: 12px; padding: 8px 0; border-bottom: 1px solid var(--line); }
.ref-corpo { flex: 1; min-width: 0; min-height: 56px; display: flex; flex-direction: column; justify-content: center; text-align: left; }
.ref-hora { font-size: 0.9375rem; color: var(--muted); }
.ref-nome { font-weight: 600; }
.ref-num { font-size: 0.9375rem; color: var(--muted); }
.ref.feita .ref-nome { color: var(--muted); text-decoration: line-through; text-decoration-color: var(--line-forte); }
.ref-opcoes { display: flex; flex-direction: column; gap: 8px; padding: 10px 0 14px 0; border-bottom: 1px solid var(--line); }
.opcao { display: flex; flex-direction: column; gap: 2px; min-height: 60px; padding: 12px 14px; text-align: left; background: var(--surface); border: 1px solid var(--line); border-radius: var(--raio); }
.opcao span { color: var(--muted); font-size: 0.9375rem; }
.opcao.atual { border-color: var(--accent); }
.soma { margin-top: 14px; color: var(--muted); }
.soma b { color: var(--text); }

/* ---------- sessão */
.cabeca-sessao { padding: 18px 0 0; }
.esforco { color: var(--muted); max-width: 60ch; }
.esforco b { color: var(--accent); }
.progresso { height: 8px; margin-top: 16px; background: var(--surface2); border-radius: 4px; overflow: hidden; }
.progresso i { display: block; height: 100%; background: var(--accent); transform-origin: left; transition: transform 300ms var(--saida); }
.progresso-txt { margin-top: 8px; color: var(--muted); }
.progresso-txt b { font: 800 1.5rem/1 var(--display); color: var(--text); }
.trava { display: flex; align-items: flex-start; gap: 8px; margin-top: 10px; color: var(--muted); font-size: 0.9375rem; line-height: 1.4; }
.trava .ic { width: 20px; height: 20px; margin-top: 1px; }
.trava.ok { color: var(--ok); }

.item { display: flex; align-items: center; gap: 12px; border-bottom: 1px solid var(--line); padding: 8px 0; }
.item:last-child { border-bottom: 0; }
.item-corpo { flex: 1; min-width: 0; min-height: 60px; display: flex; flex-direction: column; justify-content: center; }
.item-nome { font-weight: 600; font-size: 1.125rem; line-height: 1.25; }
.item-alvo { color: var(--muted); font-size: 0.9375rem; line-height: 1.35; }
.item-alvo i { font-style: normal; display: block; }
.item-alerta { color: var(--alerta); font-weight: 600; display: block; }
.item-prog { flex: none; font: 800 1.375rem/1 var(--display); color: var(--muted); }
.item.feito .item-prog { color: var(--ok); }
.item.feito .item-nome { color: var(--muted); }
.item-seta { flex: none; color: var(--line-forte); display: grid; }
.item-seta .ic { width: 20px; height: 20px; }
.fim-sessao { margin-top: 28px; padding-top: 24px; border-top: 1px solid var(--line); }
.concluido { display: flex; align-items: center; gap: 10px; margin-bottom: 14px; font: 800 1.5rem/1.1 var(--display); text-transform: uppercase; letter-spacing: 0.02em; color: var(--ok); }

/* ---------- exercício */
.ex-cabeca { padding: 20px 0 0; }
.ex-nome { font: 900 2.375rem/1 var(--display); letter-spacing: 0.01em; text-transform: uppercase; text-wrap: balance; }
.ex-desc { margin-top: 8px; color: var(--muted); max-width: 60ch; }
.alvo { display: flex; gap: 0; margin: 16px 0 10px; border-top: 1px solid var(--line); border-bottom: 1px solid var(--line); }
.alvo > div { flex: 1 1 0; min-width: 0; padding: 10px 12px 10px 0; }
.alvo > div + div { padding-left: 12px; border-left: 1px solid var(--line); }
.alvo dt { font-size: 0.875rem; color: var(--muted); }
.alvo dd { font: 800 2rem/1.05 var(--display); }
.alvo dd small { font: 500 0.875rem/1.2 var(--corpo); color: var(--muted); margin-left: 4px; }
.alvo dd small + small { display: block; margin-left: 0; }
.alvo dd.texto-dd { font: 600 1.0625rem/1.3 var(--corpo); padding-top: 6px; }

.sugestao { display: flex; gap: 10px; margin-top: 16px; padding: 14px; border-radius: var(--raio); background: var(--surface2); border: 1px solid var(--line-forte); font-weight: 500; }
.sugestao .ic { margin-top: 1px; }
.sugestao-subir { border-color: var(--accent); }
.sugestao-subir .ic { color: var(--accent); }
.sugestao-baixar .ic, .sugestao-teto .ic { color: var(--alerta); }

.registro { margin-top: 20px; }
.series li { display: flex; align-items: center; gap: 12px; min-height: 48px; border-bottom: 1px solid var(--line); }
.serie-n { flex: none; width: 28px; font: 800 1.375rem/1 var(--display); color: var(--muted); }
.series b { flex: 1; font-weight: 600; font-size: 1.125rem; }
.serie-hora { color: var(--muted); font-size: 0.9375rem; }
.series .ic { color: var(--ok); }
.serie-atual { margin-top: 12px; padding: 16px 14px 14px; background: var(--surface); border: 1px solid var(--line); border-radius: 14px; }
.serie-atual h3 { display: flex; align-items: baseline; justify-content: space-between; gap: 10px; font: 800 1.5rem/1.1 var(--display); letter-spacing: 0.02em; text-transform: uppercase; margin: 0 0 6px; }
.serie-atual h3 span { font: 500 0.9375rem/1.2 var(--corpo); letter-spacing: 0; text-transform: none; color: var(--muted); }
.passo, .dor { display: grid; grid-template-columns: 72px minmax(0, 1fr) 72px; grid-template-areas: 'r r r' 'menos valor mais'; align-items: center; gap: 4px 8px; padding: 10px 0; }
.passo + .passo { border-top: 1px solid var(--line); }
.passo-rotulo { grid-area: r; display: flex; align-items: baseline; justify-content: space-between; gap: 10px; font-weight: 600; }
.passo-rotulo small { font-weight: 400; font-size: 0.9375rem; color: var(--muted); text-align: right; }
.bt-passo { display: grid; place-items: center; width: 72px; height: 72px; border-radius: var(--raio); background: var(--surface2); border: 1px solid var(--line-forte); color: var(--text); }
.bt-passo .ic { width: 30px; height: 30px; stroke-width: 2.5; }
.bt-passo:active { background: var(--accent); color: var(--on-accent); border-color: var(--accent); }
.passo-valor, .dor-valor { width: 100%; min-width: 0; height: 72px; padding: 0; text-align: center; background: transparent; border: 0; border-bottom: 2px solid var(--line-forte); border-radius: 0; font: 900 3.5rem/1 var(--display); color: var(--text); }
.passo-valor:focus { border-bottom-color: var(--accent); outline: none; }
.dor-valor { display: grid; place-items: center; }
.dor-valor.alto { color: var(--alerta); border-bottom-color: var(--alerta); }
.passo-kg { display: grid; grid-template-columns: repeat(4, 1fr); gap: 8px; margin: 4px 0 6px; }
.passo-kg > span { grid-column: 1 / -1; font-size: 0.9375rem; color: var(--muted); }
.bt-mini { min-height: 56px; border-radius: var(--raio); border: 1px solid var(--line); color: var(--muted); font-weight: 600; font-size: 1rem; }
.bt-mini.atual { border-color: var(--accent); color: var(--accent); }
.serie-atual .bt { margin-top: 12px; }
.serie-atual.extra h3 { color: var(--ok); }

.hist li { display: flex; flex-direction: column; padding: 10px 0; border-bottom: 1px solid var(--line); }
.hist li:last-child { border-bottom: 0; }
.hist span { color: var(--muted); font-size: 0.9375rem; }
.hist b { font-weight: 600; }

.rotulo { display: block; margin: 0 0 6px; font-weight: 600; }
.rotulo small { font-weight: 400; color: var(--muted); }
.campo { display: block; width: 100%; min-height: 60px; padding: 14px; background: var(--surface); border: 1px solid var(--line-forte); border-radius: var(--raio); font-size: 1.0625rem; color: var(--text); -webkit-appearance: none; appearance: none; }
.campo::placeholder { color: #8a958b; }
.campo:focus { border-color: var(--accent); outline: none; }
textarea.campo { resize: vertical; line-height: 1.4; }
.campo-num { font: 800 2rem/1 var(--display); text-align: center; }
input[type="date"].campo { font-weight: 600; }

.sintomas h3 { font: 800 1.5rem/1.15 var(--display); letter-spacing: 0.02em; text-transform: uppercase; margin: 0 0 4px; }
.dor .passo-rotulo { flex-direction: column; align-items: flex-start; gap: 0; }
.dor .passo-rotulo small { text-align: left; }
.dor + .bt { margin-top: 6px; }
.alerta { display: flex; gap: 10px; margin-top: 12px; padding: 14px; background: var(--alerta-fundo); border: 1px solid var(--alerta); border-radius: var(--raio); }
.alerta .ic { color: var(--alerta); margin-top: 1px; }
.alerta b { color: var(--alerta); }

.como { margin-top: 24px; border-top: 1px solid var(--line); border-bottom: 1px solid var(--line); }
.como summary { display: flex; align-items: center; gap: 10px; min-height: 64px; cursor: pointer; list-style: none; font: 800 1.5rem/1.1 var(--display); letter-spacing: 0.02em; text-transform: uppercase; }
.como summary::-webkit-details-marker { display: none; }
.como summary .ic { color: var(--accent); transition: transform 180ms var(--saida); }
.como[open] summary .ic { transform: rotate(90deg); }
.como-corpo { padding: 4px 0 20px; }
.como-corpo h4 { font: 700 1.0625rem/1.3 var(--corpo); margin: 22px 0 6px; }
.como-corpo h4.tec-titulo { font: 800 1.375rem/1.1 var(--display); text-transform: uppercase; letter-spacing: 0.02em; margin-top: 28px; }
.como-corpo > p { max-width: 65ch; }
.aviso-ombro { margin-top: 14px; padding: 12px 14px; background: var(--surface); border: 1px solid var(--line); border-radius: var(--raio); max-width: 65ch; }
.aviso-ombro b { color: var(--accent); }
.sentir { display: grid; gap: 10px; margin-top: 22px; }
.sentir > div { padding: 12px 14px; border: 1px solid var(--line); border-radius: var(--raio); }
.sentir h4 { margin: 0 0 2px; color: var(--ok); }
.sentir .nao h4 { color: var(--alerta); }
.variante { margin-top: 28px; padding-top: 6px; border-top: 1px solid var(--line); }

.video { margin: 12px 0 18px; }
.video-quadro { position: relative; width: 100%; height: max(200px, min(56.25vw, 300px)); display: flex; flex-direction: column; align-items: center; justify-content: center; gap: 6px; background: #000; border: 1px solid var(--line); border-radius: var(--raio); overflow: hidden; }
.video-quadro iframe { position: absolute; inset: 0; width: 100%; height: 100%; border: 0; }
.video-tocar { display: flex; flex-direction: column; align-items: center; justify-content: center; gap: 8px; width: 100%; height: 100%; min-height: 200px; color: var(--text); font-weight: 600; }
.video-tocar .ic { width: 72px; height: 72px; padding: 20px; border-radius: 50%; background: var(--accent); color: var(--on-accent); fill: currentColor; }
.video-msg { display: flex; gap: 10px; align-items: flex-start; padding: 16px; color: var(--muted); }
.video-msg .ic { color: var(--alerta); }
.video figcaption { display: flex; flex-direction: column; margin-top: 8px; }
.video figcaption b { font-weight: 600; overflow-wrap: anywhere; }
.video figcaption span { color: var(--muted); font-size: 0.9375rem; }

.ex-nav { margin-top: 24px; }
.ex-nav .bt { justify-content: space-between; text-align: left; min-height: 68px; flex-wrap: wrap; row-gap: 0; }
.ex-nav .pequeno { flex-basis: 100%; font-size: 0.875rem; font-weight: 500; color: var(--muted); }
.ex-nav .ic { margin-left: auto; }

/* ---------- comida */
.indice { display: grid; grid-template-columns: 1fr 1fr; gap: 8px; margin-top: 16px; }
.indice a { display: grid; place-items: center; min-height: 56px; border: 1px solid var(--line-forte); border-radius: var(--raio); font-weight: 600; }
.indice a:active { background: var(--surface2); }
.metas > div { display: flex; gap: 14px; padding: 12px 0; border-bottom: 1px solid var(--line); }
.metas dt { flex: 0 0 34%; color: var(--muted); }
.metas dd { flex: 1; min-width: 0; display: flex; flex-direction: column; }
.metas dd b { font: 800 1.5rem/1.15 var(--display); }
.metas dd span { color: var(--muted); font-size: 0.9375rem; }
.prato li { display: flex; gap: 14px; padding: 14px 0; border-bottom: 1px solid var(--line); }
.prato-g { flex: 0 0 96px; font: 900 1.875rem/1 var(--display); color: var(--accent); }
.prato li div { flex: 1; min-width: 0; display: flex; flex-direction: column; }
.prato strong { font-weight: 700; }
.prato span { color: var(--text); }
.prato em { font-style: normal; color: var(--muted); font-size: 0.9375rem; }
.opcoes li { padding: 14px 0; border-bottom: 1px solid var(--line); }
.op-topo { display: flex; justify-content: space-between; gap: 10px; align-items: baseline; }
.op-topo b { font-weight: 700; }
.op-id { flex: none; font: 800 1.125rem/1 var(--display); color: var(--muted); }
.opcoes p { color: var(--muted); margin-top: 2px; }
.op-num { display: flex; flex-wrap: wrap; gap: 2px 16px; margin-top: 8px !important; font-size: 0.9375rem; }
.op-num b { color: var(--text); font-weight: 700; }
.compras { display: flex; flex-direction: column; margin-bottom: 16px; }
.compra { display: flex; align-items: center; gap: 12px; min-height: 72px; padding: 8px 0; text-align: left; border-bottom: 1px solid var(--line); }
.compra-corpo { flex: 1; min-width: 0; display: flex; flex-direction: column; }
.compra-corpo b { font-weight: 600; }
.compra-corpo span { color: var(--muted); font-size: 0.9375rem; }
.compra em { flex: none; font-style: normal; font-weight: 600; color: var(--muted); }
.compra.feita .compra-corpo b { color: var(--muted); text-decoration: line-through; text-decoration-color: var(--line-forte); }

/* ---------- corpo */
.medir { border-top: 0; margin-top: 0; }
.medir-linha { display: grid; grid-template-columns: 1fr 1fr; gap: 12px; margin: 14px 0 16px; }
.resumo-peso { display: flex; align-items: flex-end; gap: 14px; flex-wrap: wrap; }
.grande { font: 900 4.25rem/0.9 var(--display); }
.grande small { font: 600 1.125rem/1 var(--corpo); color: var(--muted); margin-left: 6px; }
.resumo-legenda { flex: 1 1 150px; color: var(--muted); font-size: 0.9375rem; line-height: 1.4; }
.resumo-legenda b { color: var(--text); }
.fig { margin-top: 14px; }
.grafico { display: block; width: 100%; height: auto; overflow: visible; }
.g-grade { stroke: var(--line); stroke-width: 1; }
.g-eixo { fill: var(--muted); font: 500 14px var(--corpo); }
.g-dia { fill: var(--serie-dia); stroke: var(--bg); stroke-width: 2; }
.g-media { fill: none; stroke: var(--accent); stroke-width: 2; stroke-linejoin: round; stroke-linecap: round; }
.g-media-p { fill: var(--accent); stroke: var(--bg); stroke-width: 2; }
.g-rotulo { fill: var(--text); font: 800 18px var(--display); paint-order: stroke; stroke: var(--bg); stroke-width: 4px; }
.g-alvo { fill: transparent; cursor: pointer; }
.legenda { display: flex; flex-wrap: wrap; gap: 4px 18px; margin-top: 8px; color: var(--muted); font-size: 0.9375rem; }
.legenda span { display: inline-flex; align-items: center; gap: 8px; }
.leg-media { width: 18px; height: 2px; background: var(--accent); position: relative; }
.leg-media::after { content: ''; position: absolute; left: 5px; top: -3px; width: 8px; height: 8px; border-radius: 50%; background: var(--accent); }
.leg-dia { width: 8px; height: 8px; border-radius: 50%; background: var(--serie-dia); }
.fig-leitura { margin-top: 6px; min-height: 1.5em; color: var(--text); font-weight: 600; font-size: 0.9375rem; }
.tabela { width: 100%; border-collapse: collapse; }
.tabela th { text-align: left; font-weight: 600; font-size: 0.9375rem; color: var(--muted); padding: 4px 0 8px; border-bottom: 1px solid var(--line); }
.tabela td { padding: 2px 0; border-bottom: 1px solid var(--line); }
.tabela td:last-child { width: 56px; text-align: right; }
.tabela .bt-icone { margin: 0; color: var(--muted); }

/* ---------- plano */
.fase-atual { padding: 22px 0 0; }
.fase-num { font: 900 3.25rem/0.95 var(--display); text-transform: uppercase; color: var(--accent); }
.fase-nome { font: 800 1.75rem/1.1 var(--display); text-transform: uppercase; letter-spacing: 0.02em; margin: 4px 0 8px; }
.confirma { margin-top: 16px; padding: 16px 14px; background: var(--surface); border: 1px solid var(--accent); border-radius: var(--raio); }
.confirma p { margin-bottom: 14px; }
.sinais { margin-top: 20px; padding: 18px 14px; background: var(--alerta-fundo); border: 1px solid var(--alerta); border-radius: 14px; }
.sinais h2 { display: flex; gap: 10px; align-items: flex-start; color: var(--alerta); }
.sinais h2 .ic { margin-top: 2px; }
.sinais li { padding: 10px 0; border-top: 1px solid #5a2a22; }
.regras { counter-reset: r; }
.regras li { counter-increment: r; position: relative; display: flex; flex-direction: column; padding: 14px 0 14px 40px; border-bottom: 1px solid var(--line); }
.regras li::before { content: counter(r); position: absolute; left: 0; top: 10px; font: 900 1.875rem/1.2 var(--display); color: var(--accent); }
.regras b { font-weight: 700; }
.regras span { color: var(--muted); }
.vetados li { padding: 14px 0; border-bottom: 1px solid var(--line); }
.vet, .sub { display: flex; gap: 10px; align-items: flex-start; }
.vet { color: var(--muted); }
.vet .ic { color: var(--alerta); width: 20px; height: 20px; margin-top: 3px; }
.vet span { text-decoration: line-through; text-decoration-color: var(--line-forte); }
.sub { margin-top: 6px; font-weight: 600; }
.sub .ic { color: var(--ok); width: 20px; height: 20px; margin-top: 3px; }
.sub span { display: flex; flex-direction: column; }
.sub small { font-weight: 400; color: var(--muted); font-size: 0.9375rem; }
.estrutura li { display: grid; grid-template-columns: 1fr auto; gap: 0 12px; padding: 12px 0; border-bottom: 1px solid var(--line); }
.estrutura b { font-weight: 700; }
.estrutura em { font-style: normal; font-weight: 600; color: var(--accent); }
.estrutura span { grid-column: 1 / -1; color: var(--muted); }
.fase-item { padding: 6px 0 12px; border-bottom: 1px solid var(--line); }
.fase-item h3 span { color: var(--accent); font-weight: 700; }
.versao { margin-top: 24px; }

/* ---------- cronômetro */
.doca {
  position: fixed; left: 0; right: 0; bottom: calc(var(--abas-h) + var(--sa-b)); z-index: 40;
  background: var(--surface2); border-top: 2px solid var(--accent); box-shadow: 0 -10px 24px rgba(0, 0, 0, 0.5);
  padding: 0 max(12px, var(--sa-r)) 10px max(12px, var(--sa-l));
}
body[data-rota="ex"] .doca { bottom: 0; padding-bottom: calc(10px + var(--sa-b)); }
.doca-barra { height: 6px; margin: 0 calc(-1 * max(12px, var(--sa-r))) 0 calc(-1 * max(12px, var(--sa-l))); background: var(--line); overflow: hidden; }
.doca-barra i { display: block; height: 100%; background: var(--accent); transform-origin: left; transition: transform 250ms linear; }
.doca-linha { display: flex; align-items: center; gap: 10px; max-width: 560px; margin: 0 auto; padding-top: 8px; }
.doca-info { flex: 1; min-width: 0; display: flex; flex-direction: column; }
.doca-titulo { font-size: 0.875rem; font-weight: 600; color: var(--muted); }
.doca-tempo { font: 900 3.5rem/0.95 var(--display); }
.doca-rotulo { font-size: 0.875rem; color: var(--muted); overflow: hidden; text-overflow: ellipsis; white-space: nowrap; }
.doca-botoes { display: flex; gap: 6px; flex: none; }
.bt-doca { width: 60px; min-width: 60px; min-height: 60px; padding: 0 4px; background: var(--bg); border: 1px solid var(--line-forte); font: 800 1.375rem/1 var(--display); }
.bt-doca + .bt-doca { margin-top: 0; }
.bt-doca.forte { width: auto; min-width: 72px; padding: 0 12px; background: var(--accent); color: var(--on-accent); border-color: var(--accent); text-transform: uppercase; }
.doca.segurar { border-top-color: var(--ok); }
.doca.segurar .doca-barra i { background: var(--ok); }
.doca.fim { background: var(--accent); color: var(--on-accent); }
.doca.fim .doca-titulo, .doca.fim .doca-rotulo { color: var(--on-accent); }
.doca.fim .bt-doca { background: var(--on-accent); color: var(--accent); border-color: var(--on-accent); }
.doca.fim.segurar { background: var(--ok); color: var(--on-ok); border-top-color: var(--ok); }
.doca.fim.segurar .doca-titulo, .doca.fim.segurar .doca-rotulo { color: var(--on-ok); }
.doca.fim.segurar .bt-doca { background: var(--on-ok); color: var(--ok); border-color: var(--on-ok); }
body.piscando .doca { animation: pisca 900ms steps(2, jump-none) 6; }
@keyframes pisca { from { background: var(--accent); } to { background: var(--text); } }

/* ---------- avisos */
.aviso-versao { position: sticky; top: 0; z-index: 45; display: flex; align-items: center; justify-content: space-between; gap: 12px; padding: calc(var(--sa-t) + 6px) var(--borda) 6px; background: var(--surface2); border-bottom: 1px solid var(--accent); font-weight: 600; }
.recado { position: fixed; left: 12px; right: 12px; top: calc(var(--sa-t) + 10px); z-index: 60; display: flex; align-items: center; justify-content: space-between; gap: 12px; max-width: 536px; margin: 0 auto; padding: 14px 16px; background: var(--text); color: var(--bg); border-radius: var(--raio); font-weight: 600; box-shadow: 0 8px 24px rgba(0, 0, 0, 0.5); animation: entra 220ms var(--saida); }
.recado .bt-pequeno { background: var(--bg); color: var(--text); min-height: 48px; }
@keyframes entra { from { opacity: 0; transform: translateY(-8px); } to { opacity: 1; transform: none; } }

@media (max-width: 350px) {
  :root { --borda: 14px; }
  .dia-semana, .fase-num { font-size: 2.75rem; }
  .treino-nome { font-size: 2.125rem; }
  .ex-nome { font-size: 2rem; }
  .passo, .dor { grid-template-columns: 64px minmax(0, 1fr) 64px; }
  .bt-passo { width: 64px; height: 64px; }
  .passo-valor, .dor-valor { font-size: 3rem; }
  .doca-tempo { font-size: 2.75rem; }
  .bt-doca { width: 56px; min-width: 56px; min-height: 56px; }
  .bt-doca.forte { min-width: 60px; padding: 0 8px; }
  .bt-grande { font-size: 1.5rem; }
  .bt-regras span { display: none; }
  .bt-regras { width: 56px; padding: 0; justify-content: center; }
  .alvo dd { font-size: 1.75rem; }
  .prato-g { flex-basis: 84px; font-size: 1.625rem; }
}
@media (min-width: 700px) {
  .abas { max-width: 560px; margin: 0 auto; border: 1px solid var(--line); border-bottom: 0; border-radius: 14px 14px 0 0; }
}
@media (prefers-reduced-motion: reduce) {
  *, *::before, *::after { animation-duration: 0.01ms !important; animation-iteration-count: 1 !important; transition-duration: 0.01ms !important; }
}