:root{
  --bg:#0f1115; --surface:#181b21; --surface2:#1f242c; --border:#2b313b;
  --text:#e9ebee; --muted:#9aa3ad; --faint:#6b7480;
  --accent:#ff6b35; --cardio:#38bdf8; --resist:#a78bfa; --hybrid:#fb7185;
  --work:#22c55e; --rest:#f59e0b;
  --radius:12px; --maxw:760px;
}
*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}
html,body{margin:0;background:var(--bg);color:var(--text);
  font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;
  line-height:1.6;font-size:16px;-webkit-text-size-adjust:100%;overflow-x:hidden}
a{color:var(--accent)}
.wrap{max-width:var(--maxw);margin:0 auto;
  padding:0 max(16px,env(safe-area-inset-left)) calc(80px + env(safe-area-inset-bottom)) max(16px,env(safe-area-inset-right))}
header.top{padding:22px max(16px,env(safe-area-inset-left)) 14px;max-width:var(--maxw);margin:0 auto;display:flex;align-items:flex-start;gap:10px}
header.top h1{font-size:clamp(20px,6vw,24px);font-weight:700;margin:0 0 4px;letter-spacing:-.02em}
header.top h1 b{color:var(--accent)}
header.top p{margin:0;color:var(--muted);font-size:14px}
.conn{margin-left:auto;flex:0 0 auto;display:flex;align-items:center;gap:6px;font-size:12px;color:var(--muted);padding-top:4px}
.dot{width:9px;height:9px;border-radius:50%;background:var(--faint)}
.conn.on .dot{background:var(--work)} .conn.off .dot{background:var(--rest)}
nav.tabs{position:sticky;top:0;z-index:20;background:rgba(15,17,21,.92);
  backdrop-filter:blur(8px);border-bottom:1px solid var(--border)}
nav.tabs .inner{max-width:var(--maxw);margin:0 auto;display:flex;gap:2px;
  overflow-x:auto;padding:8px max(12px,env(safe-area-inset-left));scrollbar-width:none;-webkit-overflow-scrolling:touch}
nav.tabs .inner::-webkit-scrollbar{display:none}
.tab{flex:0 0 auto;border:0;background:transparent;color:var(--muted);
  font:inherit;font-size:14px;font-weight:600;padding:9px 14px;min-height:40px;display:inline-flex;align-items:center;
  border-radius:999px;cursor:pointer;white-space:nowrap}
.tab.active{background:var(--accent);color:#1a0e08}
section.page{display:none;padding-top:18px}
section.page.active{display:block;animation:fade .2s ease}
@keyframes fade{from{opacity:0;transform:translateY(4px)}to{opacity:1}}
h2{font-size:19px;font-weight:700;margin:26px 0 10px;letter-spacing:-.01em}
h3{font-size:12px;font-weight:600;margin:18px 0 8px;color:var(--muted);text-transform:uppercase;letter-spacing:.06em}
.lead{color:var(--muted);font-size:15px;margin:0 0 6px}
.banner{margin:6px 0 0;background:rgba(255,107,53,.12);border:1px solid var(--accent);border-radius:var(--radius);
  padding:12px 14px;display:flex;align-items:center;gap:10px;font-size:14px;cursor:pointer}
.banner b{color:var(--accent)}
.banner .go{margin-left:auto;font-weight:700;color:var(--accent);white-space:nowrap}
.card{background:var(--surface);border:1px solid var(--border);border-radius:var(--radius);padding:16px 18px;margin:12px 0}
.arc{display:grid;gap:10px}
.arc .card{margin:0}
.arc .w{font-weight:700;margin:0 0 2px}
.arc .t{color:var(--muted);font-size:14px;margin:0}
table.grid{width:100%;border-collapse:collapse;font-size:14px;margin:6px 0}
table.grid td{padding:9px 8px;border-bottom:1px solid var(--border);vertical-align:top}
table.grid tr:last-child td{border-bottom:0}
table.grid td:first-child{color:var(--text);font-weight:600;width:42%;word-break:break-word}
table.grid td:last-child{color:var(--muted)}
ul.clean{margin:6px 0;padding-left:20px}ul.clean li{margin:4px 0}
.day{background:var(--surface);border:1px solid var(--border);border-radius:var(--radius);margin:14px 0;overflow:hidden}
.day>summary{list-style:none;cursor:pointer;padding:15px 18px;display:flex;align-items:center;gap:10px}
.day>summary::-webkit-details-marker{display:none}
.day .dn{font-size:12px;color:var(--faint);font-weight:700;letter-spacing:.05em}
.day .nm{font-size:18px;font-weight:700;letter-spacing:-.01em}
.badge{margin-left:auto;font-size:11px;font-weight:700;padding:4px 10px;border-radius:999px;text-transform:uppercase;letter-spacing:.04em}
.b-cardio{background:rgba(56,189,248,.16);color:var(--cardio)}
.b-resist{background:rgba(167,139,250,.16);color:var(--resist)}
.b-hybrid{background:rgba(251,113,133,.16);color:var(--hybrid)}
.chev{color:var(--faint);transition:transform .2s;font-size:18px;line-height:1}
.day[open] .chev{transform:rotate(90deg)}
.body{padding:0 18px 18px;border-top:1px solid var(--border)}
.chips{display:flex;flex-wrap:wrap;gap:7px;margin:14px 0 6px}
.chip{background:var(--surface2);border:1px solid var(--border);border-radius:8px;padding:5px 10px;font-size:12px;color:var(--muted)}
.chip b{color:var(--text);font-weight:700}
.timing{margin:8px 0 2px;display:grid;gap:4px}
.timing div{font-size:13px;color:var(--muted);background:var(--surface2);border-radius:6px;padding:6px 10px}
.timing div b{color:var(--text)}
.pod{margin-top:12px}
.pod .pl{font-size:11px;font-weight:700;color:var(--faint);text-transform:uppercase;letter-spacing:.07em;margin-bottom:6px}
ol.stations{margin:0;padding-left:0;list-style:none;counter-reset:s}
ol.stations li{counter-increment:s;position:relative;padding:7px 0 7px 32px;border-bottom:1px solid var(--border);font-size:15px}
ol.stations li:last-child{border-bottom:0}
ol.stations li::before{content:counter(s);position:absolute;left:0;top:7px;width:22px;height:22px;
  background:var(--surface2);border:1px solid var(--border);border-radius:6px;color:var(--muted);
  font-size:12px;font-weight:700;display:flex;align-items:center;justify-content:center}
.sub{color:var(--faint);font-size:13px}
.tag{font-size:10px;font-weight:800;padding:1px 6px;border-radius:4px;margin-right:6px;vertical-align:1px}
.t-c{background:rgba(56,189,248,.18);color:var(--cardio)}
.t-r{background:rgba(167,139,250,.18);color:var(--resist)}
.note{margin-top:14px;border-left:3px solid var(--accent);background:rgba(255,107,53,.07);
  padding:10px 12px;border-radius:0 8px 8px 0;font-size:14px;color:#f0d4c6}
.note b{color:var(--accent)}
.reel{margin-top:10px;border-left:3px solid var(--hybrid);background:rgba(251,113,133,.07);
  padding:10px 12px;border-radius:0 8px 8px 0;font-size:14px;color:#f3cdd4}
.btnrow{margin-top:14px;display:flex;flex-wrap:wrap;gap:8px;align-items:center}
.btn{font:inherit;font-size:13px;font-weight:700;border:1px solid var(--border);background:var(--surface2);
  color:var(--text);border-radius:8px;padding:11px 15px;min-height:44px;max-width:100%;white-space:normal;text-align:left;
  cursor:pointer;display:inline-flex;align-items:center;gap:7px}
.btn:active{transform:scale(.98)}
.btn[disabled]{opacity:.5;cursor:default}
.btn.go{background:var(--accent);color:#1a0e08;border-color:transparent}
/* manual timer */
.timerwrap{max-width:460px;margin:6px auto}
.display{border-radius:16px;padding:30px 16px;text-align:center;background:var(--surface);
  border:1px solid var(--border);transition:background .25s}
.display.work{background:rgba(34,197,94,.14);border-color:rgba(34,197,94,.4)}
.display.rest{background:rgba(245,158,11,.14);border-color:rgba(245,158,11,.4)}
.display.done{background:rgba(255,107,53,.14);border-color:rgba(255,107,53,.4)}
.phase{font-size:13px;font-weight:800;letter-spacing:.18em;text-transform:uppercase;color:var(--muted)}
.phase.work{color:var(--work)} .phase.rest{color:var(--rest)} .phase.done{color:var(--accent)}
.count{font-size:clamp(56px,17vw,84px);font-weight:800;line-height:1;margin:8px 0;font-variant-numeric:tabular-nums;letter-spacing:-.04em}
.rnd{font-size:14px;color:var(--muted)}
.ctrls{display:flex;gap:10px;justify-content:center;margin:16px 0}
.ctrls .btn{padding:14px 22px;min-height:50px;font-size:15px;text-align:center}
.inputs{display:grid;grid-template-columns:repeat(3,1fr);gap:10px;margin:8px 0}
.inputs label{font-size:12px;color:var(--muted);display:block;margin-bottom:5px;font-weight:600}
.inputs input{width:100%;font:inherit;font-size:18px;font-weight:700;text-align:center;
  background:var(--surface);border:1px solid var(--border);color:var(--text);border-radius:8px;padding:10px}
.hint{font-size:12px;color:var(--faint);text-align:center;margin:6px 0}
footer{max-width:var(--maxw);margin:0 auto;padding:24px max(16px,env(safe-area-inset-left));color:var(--faint);font-size:12px;border-top:1px solid var(--border)}
/* guided player */
.player{position:fixed;inset:0;z-index:100;background:var(--bg);display:flex;flex-direction:column;
  padding:max(14px,env(safe-area-inset-top)) max(16px,env(safe-area-inset-right)) calc(18px + env(safe-area-inset-bottom)) max(16px,env(safe-area-inset-left));transition:background .3s}
.player[hidden]{display:none}
.player.work{background:#0b1a0f} .player.rest{background:#1b1407} .player.done{background:#1a1109}
.ptop{display:flex;align-items:center;gap:10px}
.ptop .pname{font-weight:700;font-size:17px}
.ptop .pquit{margin-left:auto;min-height:38px;padding:8px 13px;font-size:13px}
.pbar{display:flex;gap:2px;height:9px;margin:14px 0 0;align-items:stretch}
.pcell{flex:1 1 0;background:var(--surface2);border-radius:2px;min-width:2px;transition:background .2s}
.pcell.done{background:var(--accent)}
.pcell.active{background:#fff;animation:blink 1.1s ease-in-out infinite}
.pcell.grp{margin-left:7px}
@keyframes blink{0%,100%{opacity:1}50%{opacity:.35}}
.pmid{flex:1;display:flex;flex-direction:column;align-items:center;justify-content:center;text-align:center;gap:8px;min-height:0}
.pphase{font-size:14px;font-weight:800;letter-spacing:.2em;text-transform:uppercase;color:var(--muted)}
.pphase.work{color:var(--work)} .pphase.rest{color:var(--rest)} .pphase.done{color:var(--accent)}
.pcount{font-size:clamp(66px,24vw,128px);font-weight:800;line-height:.9;font-variant-numeric:tabular-nums;letter-spacing:-.04em;margin:2px 0}
.pex{font-size:clamp(21px,5.6vw,30px);font-weight:700;line-height:1.25;max-width:620px}
.pex .sub{display:block;font-size:15px;color:var(--faint);font-weight:400;margin-top:6px}
.pex .nlab{display:block;font-size:13px;font-weight:800;letter-spacing:.14em;text-transform:uppercase;color:var(--rest);margin-bottom:8px}
.pex .tag{font-size:13px;vertical-align:2px}
.pnext{font-size:15px;color:var(--muted)}
.pctx{font-size:14px;color:var(--faint)}
.pwait{font-size:13px;color:var(--rest);min-height:16px}
.pctrls{display:flex;gap:10px;justify-content:center;align-items:stretch}
.pctrls .btn{flex:1;max-width:150px;justify-content:center;text-align:center;min-height:56px;font-size:16px}
.pctrls .btn.main{background:var(--accent);color:#1a0e08;border-color:transparent}