:root{color-scheme:dark;--bg:#080f1e;--surface:#131e30;--surface2:#1a2940;--line:#30415a;--ink:#edf4ff;--muted:#a7b6ca;--accent:#74e0bd;--gold:#f1c879}*{box-sizing:border-box}body{margin:0;background:var(--bg);color:var(--ink);font:16px/1.55 system-ui,-apple-system,Segoe UI,sans-serif}button,input,select{font:inherit}button{cursor:pointer}button:focus-visible,input:focus-visible,select:focus-visible{outline:3px solid var(--accent);outline-offset:2px}.top{border-bottom:1px solid var(--line);padding:16px max(20px,calc((100vw - 1050px)/2));display:flex;align-items:center;justify-content:space-between;gap:12px}.brand{display:flex;align-items:center;gap:12px}.mark{font-size:30px;color:var(--accent)}.brand small,.brand strong{display:block}.brand small{font-size:10px;letter-spacing:2px;color:var(--muted)}.brand strong{font-size:14px;letter-spacing:1px}.brand em{color:var(--accent);font-style:normal}.ghost,.tabs button,.btn,.mini{background:transparent;border:1px solid var(--line);color:var(--ink);border-radius:10px;padding:9px 13px}.shell{max-width:1050px;margin:auto;padding:22px 18px 70px}.hero{background:radial-gradient(ellipse at top right,#1d4a4a 0%,transparent 55%),linear-gradient(135deg,#17253d,#0f1a2d);border:1px solid var(--line);border-radius:24px;padding:clamp(22px,5vw,54px);margin-bottom:22px}.eyebrow,.kicker{color:var(--accent);font-size:11px;font-weight:800;letter-spacing:2px}.hero h1{font-size:clamp(32px,6vw,64px);line-height:1.08;margin:16px 0}.hero h1 span{color:var(--accent)}.hero p{max-width:570px;color:var(--muted)}.heroStats{display:flex;gap:clamp(20px,7vw,80px);margin-top:30px}.heroStats b,.heroStats small{display:block}.heroStats b{font-size:28px}.heroStats small{color:var(--muted);font-size:10px;letter-spacing:1px}.tabs{display:flex;gap:8px;overflow:auto;padding-bottom:12px;margin-bottom:12px}.tabs button{white-space:nowrap}.tabs button.active,.btn.primary{background:var(--accent);color:#061b1b;border-color:var(--accent);font-weight:800}.hidden{display:none!important}.panel h2{font-size:clamp(22px,4vw,30px);margin:4px 0 12px}.sub{color:var(--muted);margin:0 0 20px}.card{background:var(--surface);border:1px solid var(--line);border-radius:17px;padding:20px;margin:12px 0}.cardHead,.exerciseRow,.row,.between{display:flex;align-items:center;justify-content:space-between;gap:12px}.muted{color:var(--muted)}.pill{display:inline-block;background:var(--surface2);border:1px solid var(--line);border-radius:100px;padding:4px 11px;color:var(--accent);font-size:12px}.exerciseRow{border-top:1px solid var(--line);padding:13px 0;align-items:flex-start}.exerciseRow:first-of-type{border-top:0}.exerciseRow h3{font-size:16px;margin:0}.exerciseRow p{font-size:13px;color:var(--muted);margin:3px 0}.exerciseRow button{flex-shrink:0}.checksets{display:flex;gap:8px;flex-wrap:wrap;margin:9px 0}.checksets label{border:1px solid var(--line);border-radius:8px;padding:5px 9px;font-size:13px;cursor:pointer}.checksets input{accent-color:var(--accent)}.btn{padding:11px 15px}.controls{display:flex;gap:9px;flex-wrap:wrap;margin:16px 0}.controls select,.controls input{background:var(--surface2);color:var(--ink);border:1px solid var(--line);border-radius:10px;padding:10px;max-width:100%}.grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,1fr));gap:12px}.grid .card{margin:0}.phaseNum{color:var(--accent);font-size:11px;letter-spacing:2px;font-weight:800}.phaseTitle{font-size:19px;margin:8px 0}.phaseCard.active{border-color:var(--accent)}.phaseCard ul{padding-left:20px;color:var(--muted);font-size:14px}.days{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:5px}.day{background:var(--surface2);border-radius:9px;text-align:center;padding:10px 3px;font-size:11px}.day b{display:block;font-size:12px}.day.on{outline:1px solid var(--accent)}.day small{color:var(--muted);font-size:10px}dialog{background:#142138;color:var(--ink);border:1px solid var(--line);border-radius:20px;width:min(620px,calc(100vw - 28px));max-height:85vh;overflow:auto;padding:24px}dialog::backdrop{background:#000b}.dialogHead{display:flex;justify-content:space-between;color:var(--accent);font-size:12px;letter-spacing:2px}#closeDialog{background:transparent;border:0;color:var(--ink);font-size:23px}.guide{background:var(--surface2);border-radius:12px;padding:14px;margin:12px 0}.guide p{margin:5px 0}.timer{position:fixed;bottom:15px;left:50%;transform:translateX(-50%);width:min(400px,calc(100% - 30px));background:#20324a;border:1px solid var(--accent);border-radius:18px;box-shadow:0 8px 30px #0009;text-align:center;padding:14px;z-index:3}.timer span,.timer b{display:block}.timer span{font-size:10px;letter-spacing:2px;color:var(--accent)}.timer b{font-size:38px;font-variant-numeric:tabular-nums}.timer button{background:var(--surface);border:1px solid var(--line);border-radius:8px;color:var(--ink);padding:6px 14px}footer{color:var(--muted);font-size:12px;border-top:1px solid var(--line);padding-top:24px;margin-top:35px}footer span{display:block;margin-top:8px}@media(max-width:550px){.top{padding:12px 15px}.brand strong{font-size:11px}.brand small{font-size:8px}.top .ghost{font-size:11px;padding:7px}.heroStats{gap:18px}.heroStats b{font-size:22px}.card{padding:15px}.days{grid-template-columns:repeat(4,1fr)}.exerciseRow{flex-wrap:wrap}}