:root {
  --bg: #f5f2ee; --surface: #ffffff; --sunk: #ece7e0; --ink: #1d1a16; --ink-2: #635b51; --ink-3: #978e83; --line: #e3ddd4;
  --accent: #ff6a13; --accent-ink: #c24600; --accent-soft: #ffe8d8; --on-accent: #ffffff;
  --ok: #1d8f4e; --ok-soft: #dcf1e4; --night: #1d1a16; --on-night: #f6f2ec; --blue: #2457c9; --blue-soft: #e3ebfb;
  --display: "Archivo", "Arial Narrow", "Helvetica Neue", Arial, sans-serif;
  --body: "Figtree", "Helvetica Neue", Arial, sans-serif;
  --r: 18px; --r-s: 12px;
}
@media (prefers-color-scheme: dark) { :root:not([data-theme="light"]) {
  --bg: #141210; --surface: #1e1b18; --sunk: #282420; --ink: #f4efe8; --ink-2: #b1a79b; --ink-3: #7e756b; --line: #312c27;
  --accent: #ff7a2b; --accent-ink: #ff9a5e; --accent-soft: #3b2415; --on-accent: #1d1206;
  --ok: #45c47c; --ok-soft: #173325; --night: #0c0b0a; --on-night: #f6f2ec; --blue: #7ea6ff; --blue-soft: #18233a; color-scheme: dark; } }
:root[data-theme="dark"] {
  --bg: #141210; --surface: #1e1b18; --sunk: #282420; --ink: #f4efe8; --ink-2: #b1a79b; --ink-3: #7e756b; --line: #312c27;
  --accent: #ff7a2b; --accent-ink: #ff9a5e; --accent-soft: #3b2415; --on-accent: #1d1206;
  --ok: #45c47c; --ok-soft: #173325; --night: #0c0b0a; --on-night: #f6f2ec; --blue: #7ea6ff; --blue-soft: #18233a; color-scheme: dark; }

* { box-sizing: border-box; }
[hidden] { display: none !important; }
html { -webkit-text-size-adjust: 100%; }
body { background: var(--bg); color: var(--ink); font: 16px/1.5 var(--body); margin: 0; -webkit-font-smoothing: antialiased; }
body::before { content: ""; position: fixed; inset: 0 0 auto; height: env(safe-area-inset-top, 0px); z-index: 10; background: var(--bg); }
button, input, textarea { font: inherit; color: inherit; }
button { cursor: pointer; border: 0; background: none; padding: 0; -webkit-tap-highlight-color: transparent; }
:focus-visible { outline: 3px solid var(--accent); outline-offset: 2px; border-radius: 6px; }
h1, h2, h3 { font-family: var(--display); margin: 0; line-height: 1.05; text-wrap: balance; }
p { margin: 0; }
.wrap { max-width: 560px; margin: 0 auto; padding-left: max(16px, env(safe-area-inset-left, 0px)); padding-right: max(16px, env(safe-area-inset-right, 0px)); }
.eyebrow { font: 700 12px/1.2 var(--body); letter-spacing: .1em; text-transform: uppercase; color: var(--ink-3); }
.eyebrow b { color: var(--accent-ink); }
.muted { color: var(--ink-2); }
.small { font-size: 14px; }

/* ---------- barra do topo */
.top { position: sticky; top: env(safe-area-inset-top, 0px); z-index: 5; background: color-mix(in srgb, var(--bg) 88%, transparent); backdrop-filter: blur(10px); -webkit-backdrop-filter: blur(10px); }
.top .wrap { display: flex; align-items: center; gap: 12px; min-height: 56px; }
.marca { display: flex; align-items: center; gap: 8px; font: 800 16px var(--display); font-stretch: 112%; letter-spacing: -.01em; }
.ponto { width: 10px; height: 10px; border-radius: 50%; background: var(--accent); box-shadow: 0 0 0 4px var(--accent-soft); }
.top .acao { margin-left: auto; font-weight: 700; font-size: 14px; color: var(--accent-ink); padding: 8px 12px; border-radius: 99px; background: var(--accent-soft); }
.voltar { display: flex; align-items: center; gap: 6px; font-weight: 700; padding: 8px 4px; }
.voltar svg { width: 20px; height: 20px; }
.top .titulo-curto { font-weight: 700; font-size: 15px; margin-left: auto; color: var(--ink-2); font-variant-numeric: tabular-nums; }

/* ---------- início */
.hero { padding-block: 12px 8px; display: grid; gap: 14px; }
.pill { display: inline-flex; align-items: center; gap: 6px; font-weight: 700; font-size: 13px; padding: 5px 11px; border-radius: 99px; background: var(--ink); color: var(--bg); width: max-content; }
.hero h1 { font-size: clamp(44px, 13vw, 64px); font-weight: 900; font-stretch: 75%; letter-spacing: -.02em; text-transform: uppercase; }
.hero h1 span { color: var(--accent); }
.barra21 { display: grid; grid-template-columns: repeat(21, 1fr); gap: 3px; }
.barra21 i { height: 8px; border-radius: 3px; background: var(--line); }
.barra21 i.feito { background: var(--accent); }
.barra21 i.hoje { background: var(--ink); }
.resumo { display: flex; gap: 18px; flex-wrap: wrap; font-size: 14px; color: var(--ink-2); }
.resumo b { color: var(--ink); font-family: var(--display); font-size: 20px; font-weight: 800; margin-right: 4px; font-variant-numeric: tabular-nums; }

.hoje-card { background: var(--night); color: var(--on-night); border-radius: var(--r); padding: 20px; display: grid; gap: 14px; margin-block: 18px; }
.hoje-card .eyebrow { color: #b7ada1; }
.hoje-card h2 { font-size: 34px; font-weight: 900; font-stretch: 80%; text-transform: uppercase; }
.hoje-card .sub { color: #d9d1c6; }
.chips { display: flex; gap: 6px; flex-wrap: wrap; }
.chip { font-size: 13px; font-weight: 600; padding: 4px 10px; border-radius: 99px; background: var(--sunk); color: var(--ink-2); }
.hoje-card .chip { background: #2e2a25; color: #e5ddd2; }
.btn { display: flex; align-items: center; justify-content: center; gap: 8px; width: 100%; min-height: 54px; border-radius: 14px; font-weight: 800; font-size: 17px; background: var(--accent); color: var(--on-accent); }
.btn.sec { background: var(--sunk); color: var(--ink); }
.btn.ok { background: var(--ok); color: var(--on-accent); }

.secao { margin-block: 26px 10px; display: flex; align-items: baseline; justify-content: space-between; gap: 10px; }
.secao h2 { font-size: 22px; font-weight: 800; font-stretch: 90%; }
.semana { display: grid; grid-template-columns: repeat(7, 1fr); gap: 5px; margin-bottom: 6px; }
.semana-nome { font-size: 12px; font-weight: 700; color: var(--ink-3); letter-spacing: .08em; text-transform: uppercase; margin: 12px 0 6px; }
.tile { aspect-ratio: 1 / 1.22; max-width: 100%; border-radius: 12px; background: var(--surface); border: 1px solid var(--line); display: flex; flex-direction: column; align-items: center; justify-content: center; gap: 2px; position: relative; }
.tile .n { font-size: 11px; color: var(--ink-3); font-weight: 700; font-variant-numeric: tabular-nums; }
.tile .l { font: 900 20px/1 var(--display); font-stretch: 80%; }
.tile .l.p { font-size: 11px; font-family: var(--body); font-weight: 700; color: var(--ink-2); }
.tile.treino .l { color: var(--accent-ink); }
.tile.teste { background: var(--ink); border-color: var(--ink); } .tile.teste .l, .tile.teste .n { color: var(--bg); }
.tile.ativo { background: var(--ok-soft); border-color: transparent; } .tile.ativo .l { color: var(--ok); }
.tile.rodagem { background: var(--blue-soft); border-color: transparent; } .tile.rodagem .l { color: var(--blue); }
.tile.desc { background: transparent; border-style: dashed; }
.tile.feito::after { content: ""; position: absolute; top: 5px; right: 5px; width: 14px; height: 14px; border-radius: 50%; background: var(--ok) url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 16 16'%3E%3Cpath d='M4 8.5l2.5 2.5L12 5.5' fill='none' stroke='white' stroke-width='2.2' stroke-linecap='round' stroke-linejoin='round'/%3E%3C/svg%3E") center/12px no-repeat; }
.tile.atual { outline: 2.5px solid var(--accent); outline-offset: 1px; }
.lista-treinos { display: grid; gap: 8px; }
.lista-treinos div { display: flex; gap: 12px; align-items: center; background: var(--surface); border: 1px solid var(--line); border-radius: var(--r-s); padding: 12px 14px; }
.lista-treinos b { font: 900 22px var(--display); font-stretch: 80%; color: var(--accent-ink); width: 22px; }
.links { display: grid; gap: 8px; margin-block: 24px 40px; }

/* ---------- página do dia */
.dia-topo { padding-block: 8px 4px; display: grid; gap: 10px; }
.dia-topo h1 { font-size: clamp(46px, 14vw, 66px); font-weight: 900; font-stretch: 75%; text-transform: uppercase; letter-spacing: -.01em; }
.dia-topo .sub { font-size: 18px; font-weight: 600; color: var(--ink-2); }
.aviso-s3 { background: var(--accent-soft); color: var(--accent-ink); font-weight: 700; font-size: 14px; padding: 8px 12px; border-radius: 10px; width: max-content; max-width: 100%; }
.etapas { display: grid; gap: 22px; margin-block: 18px 48px; }
.concluir { display: grid; gap: 8px; padding-top: 8px; }
.etapa-h { display: flex; align-items: center; gap: 10px; margin-bottom: 10px; }
.etapa-h .num { width: 30px; height: 30px; border-radius: 50%; background: var(--ink); color: var(--bg); font: 800 15px var(--display); display: flex; align-items: center; justify-content: center; flex: none; }
.etapa-h h2 { font-size: 24px; font-weight: 800; font-stretch: 90%; }
.etapa-h .cont { margin-left: auto; font-size: 13px; font-weight: 700; color: var(--ink-3); font-variant-numeric: tabular-nums; }
.etapa-h .cont.ok { color: var(--ok); }
.regra { background: var(--accent-soft); border-radius: var(--r-s); padding: 12px 14px; font-size: 15px; margin-bottom: 10px; }
.regra b { color: var(--accent-ink); }

.card { background: var(--surface); border: 1px solid var(--line); border-radius: var(--r); padding: 16px; display: grid; gap: 12px; }
.card.feito { border-color: var(--ok); box-shadow: inset 0 0 0 1px var(--ok); }
.cards { display: grid; gap: 10px; }
.linha-check { display: flex; gap: 12px; align-items: flex-start; text-align: left; width: 100%; padding: 4px 0; }
.linha-check .t { flex: 1; min-width: 0; }
.linha-check .t b { display: block; font-weight: 700; }
.linha-check .t span { color: var(--ink-2); font-size: 14px; }
.ck { width: 28px; height: 28px; border-radius: 9px; border: 2px solid var(--line); background: var(--surface); flex: none; display: flex; align-items: center; justify-content: center; transition: background .15s, border-color .15s; }
.ck svg { width: 18px; height: 18px; opacity: 0; }
.on > .ck, .ck.on { background: var(--ok); border-color: var(--ok); }
.on > .ck svg, .ck.on svg { opacity: 1; }
.divisor { height: 1px; background: var(--line); }
.timer-btn { display: inline-flex; align-items: center; gap: 6px; font-weight: 600; font-size: 14px; padding: 7px 12px; border-radius: 99px; border: 1.5px solid var(--line); color: var(--ink-2); width: max-content; }
.timer-btn svg { width: 11px; height: 11px; color: var(--accent); }

.ex-cab { display: flex; gap: 12px; align-items: flex-start; }
.ex-num { font: 900 26px/1 var(--display); color: var(--accent); font-stretch: 80%; width: 22px; flex: none; padding-top: 2px; }
.ex-cab .t { flex: 1; min-width: 0; }
.ex-cab h3 { font-size: 21px; font-weight: 800; font-stretch: 92%; }
.reps { font: 900 26px/1 var(--display); font-stretch: 80%; white-space: nowrap; text-align: right; }
.reps small { display: block; font: 600 12px var(--body); color: var(--ink-3); margin-top: 3px; }
.como { font-size: 15px; color: var(--ink-2); }
.rotulo { font-size: 12px; font-weight: 700; letter-spacing: .08em; text-transform: uppercase; color: var(--ink-3); }
.series { display: flex; gap: 8px; flex-wrap: wrap; }
.serie { min-width: 48px; height: 48px; border-radius: 14px; border: 2px solid var(--line); background: var(--surface); font: 800 17px var(--display); display: flex; align-items: center; justify-content: center; color: var(--ink-2); font-variant-numeric: tabular-nums; }
.serie.on { background: var(--ok); border-color: var(--ok); color: var(--on-accent); }
.ex-pe { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; }
.campo { display: flex; align-items: center; gap: 6px; border: 2px solid var(--line); border-radius: 14px; padding: 0 12px; min-height: 50px; background: var(--surface); }
.campo input { border: 0; outline: 0; background: transparent; width: 100%; min-width: 0; font: 800 20px var(--display); font-variant-numeric: tabular-nums; }
.campo span { color: var(--ink-3); font-weight: 700; font-size: 14px; }
.campo:focus-within { border-color: var(--accent); }
.ex-pe { display: block; }
.ex-pe .campo { max-width: 200px; }
.cardio { display: flex; align-items: center; gap: 10px; margin: -2px 0 6px 28px; padding: 10px 12px; border-radius: 14px; background: var(--sunk); text-align: left; position: relative; cursor: pointer; }
.cardio::before { content: ""; position: absolute; left: -16px; top: -10px; bottom: 50%; width: 12px; border-left: 2px dashed var(--line); border-bottom: 2px dashed var(--line); border-bottom-left-radius: 8px; }
.cardio.on { background: var(--ok-soft); }
.cardio .ck { width: 24px; height: 24px; border-radius: 8px; }
.cardio .t { flex: 1; min-width: 0; font-size: 13px; color: var(--ink-2); line-height: 1.35; }
.cardio .t b { display: block; font-size: 15px; color: var(--ink); }
.cardio.on .t b { color: var(--ok); }
.cardio .play { width: 34px; height: 34px; border-radius: 50%; border: 1.5px solid var(--line); color: var(--accent); display: flex; align-items: center; justify-content: center; flex: none; background: var(--surface); }
.cardio .play svg { width: 12px; height: 12px; }

.rounds { display: grid; grid-template-columns: repeat(5, 1fr); gap: 8px; }
.round { height: 44px; border-radius: 12px; border: 2px solid var(--line); font: 800 16px var(--display); color: var(--ink-3); display: flex; align-items: center; justify-content: center; font-variant-numeric: tabular-nums; }
.round.on { background: var(--accent); border-color: var(--accent); color: var(--on-accent); }
.sentir { display: grid; grid-template-columns: repeat(3, 1fr); gap: 8px; }
.sentir button { min-height: 50px; border-radius: 14px; border: 2px solid var(--line); font-weight: 700; background: var(--surface); }
.sentir button.on { border-color: var(--accent); background: var(--accent-soft); color: var(--accent-ink); }
textarea { width: 100%; min-height: 84px; border: 2px solid var(--line); border-radius: 14px; padding: 12px; background: var(--surface); resize: vertical; }
textarea:focus { outline: 0; border-color: var(--accent); }
.dica { background: var(--accent-soft); border-radius: var(--r); padding: 18px; display: grid; gap: 6px; }
.dica .eyebrow { color: var(--accent-ink); }
.dica p { font-size: 17px; }

.teste-valores { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; align-items: end; }
.teste-valores.um { grid-template-columns: 1fr; }
.teste-valores .ref { font-size: 13px; color: var(--ink-2); }
.teste-valores .ref b { display: block; font: 800 22px var(--display); color: var(--ink); font-variant-numeric: tabular-nums; }
.delta { font-weight: 800; color: var(--ok); }

/* barra de baixo */
.base { position: fixed; left: 0; right: 0; bottom: 0; z-index: 6; background: linear-gradient(to top, var(--bg) 70%, transparent); padding-bottom: calc(12px + env(safe-area-inset-bottom, 0px)); padding-top: 22px; }
.base .wrap { display: grid; gap: 8px; }
.progresso-dia { height: 6px; border-radius: 3px; background: var(--line); overflow: hidden; }
.progresso-dia i { display: block; height: 100%; background: var(--ok); width: 0; transition: width .25s; }
.descanso { display: flex; align-items: center; gap: 12px; background: var(--night); color: var(--on-night); border-radius: 14px; padding: 10px 14px; }
.descanso .tempo { font: 900 26px var(--display); font-variant-numeric: tabular-nums; font-stretch: 80%; }
.descanso button { margin-left: auto; font-weight: 700; color: var(--on-night); padding: 8px 10px; border-radius: 10px; background: #34302b; }

/* ---------- cronômetro em tela cheia */
.crono { position: fixed; inset: 0; z-index: 20; background: var(--night); color: var(--on-night); display: flex; flex-direction: column; padding-top: calc(16px + env(safe-area-inset-top, 0px)); padding-bottom: calc(20px + env(safe-area-inset-bottom, 0px)); padding-left: max(20px, env(safe-area-inset-left, 0px)); padding-right: max(20px, env(safe-area-inset-right, 0px)); }
.crono.trab { background: var(--accent); color: #1d1206; }
.crono .cab { display: flex; align-items: center; justify-content: space-between; font-weight: 700; }
.crono .fechar { font-weight: 700; padding: 10px 14px; border-radius: 12px; background: rgba(255,255,255,.14); color: inherit; }
.crono .meio { margin: auto 0; text-align: center; display: grid; gap: 10px; }
.crono .fase { font: 900 clamp(34px, 11vw, 54px)/1 var(--display); font-stretch: 75%; text-transform: uppercase; }
.crono .tempo { font: 900 clamp(96px, 34vw, 170px)/.9 var(--display); font-stretch: 70%; font-variant-numeric: tabular-nums; letter-spacing: -.02em; }
.crono .info { font-size: 17px; opacity: .85; }
.crono .prox { font-size: 15px; opacity: .7; }
.crono .botoes { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; }
.crono .botoes button { min-height: 58px; border-radius: 16px; font-weight: 800; font-size: 17px; background: rgba(255,255,255,.14); color: inherit; }
.crono .botoes button.forte { background: var(--on-night); color: var(--night); }
.crono.trab .botoes button.forte { background: #1d1206; color: #fff3ea; }

/* ---------- informações */
.info-pag { display: grid; gap: 14px; margin-block: 8px 48px; }
.info-pag h1 { font-size: 40px; font-weight: 900; font-stretch: 78%; text-transform: uppercase; }
.info-pag h2 { font-size: 20px; font-weight: 800; font-stretch: 92%; margin-top: 10px; }
.tabela { display: grid; gap: 1px; background: var(--line); border: 1px solid var(--line); border-radius: var(--r-s); overflow: hidden; }
.tabela div { display: grid; grid-template-columns: 96px 1fr; gap: 10px; background: var(--surface); padding: 10px 12px; font-size: 15px; }
.tabela b { font-weight: 700; }
.fases { display: grid; grid-template-columns: 1fr 1fr; gap: 8px; }
.fases div { background: var(--surface); border: 1px solid var(--line); border-radius: var(--r-s); padding: 12px; font-size: 14px; color: var(--ink-2); }
.fases b { display: block; color: var(--ink); font-family: var(--display); font-size: 18px; font-weight: 800; }
/* trilhas, pares, funcional, níveis de corrida */
.trilha-btn { display: inline-flex; align-items: center; gap: 6px; font-weight: 700; font-size: 14px; padding: 8px 12px; border-radius: 99px; background: var(--surface); border: 1px solid var(--line); margin-left: auto; }
.trilha-btn + .acao { margin-left: 0; }
.trilha-btn svg { width: 12px; height: 12px; }
.trilhas { display: grid; gap: 10px; margin-block: 8px 48px; }
.trilhas h1 { font-size: 40px; font-weight: 900; font-stretch: 78%; text-transform: uppercase; }
.trilha-op { display: grid; gap: 6px; text-align: left; background: var(--surface); border: 1.5px solid var(--line); border-radius: var(--r); padding: 16px; }
.trilha-op.on { border-color: var(--accent); box-shadow: inset 0 0 0 1px var(--accent); }
.trilha-op h2 { font-size: 28px; font-weight: 900; font-stretch: 78%; text-transform: uppercase; }
.trilha-op .chips { margin-top: 4px; }
.par-cab { display: flex; align-items: center; gap: 10px; }
.par-cab .rotulo { margin-left: auto; }
.par-ex { display: grid; gap: 10px; }
.par-ex > div { display: grid; gap: 4px; padding-left: 12px; border-left: 3px solid var(--accent-soft); }
.par-ex h3 { font-size: 19px; font-weight: 800; font-stretch: 92%; }
.quanto { font: 800 15px var(--display); color: var(--accent-ink); }
.voltas { display: grid; gap: 8px; }
.volta { display: grid; grid-template-columns: 1fr 1.5fr; gap: 8px; }
.volta > button, .volta > div { min-height: 48px; border-radius: 14px; border: 2px solid var(--line); background: var(--surface); display: flex; align-items: center; gap: 8px; padding: 0 10px; font-weight: 700; font-size: 14px; text-align: left; white-space: nowrap; }
.volta .on { background: var(--ok); border-color: var(--ok); color: var(--on-accent); }
.volta .on .ck { border-color: transparent; background: transparent; }
.volta .cardio2 { background: var(--sunk); border-color: transparent; cursor: pointer; }
.volta .cardio2 small { display: block; font-size: 12px; font-weight: 600; color: var(--ink-3); line-height: 1.2; }
.volta .cardio2 > span:not(.ck) { white-space: nowrap; }
.volta .cardio2.on { background: var(--ok-soft); color: var(--ok); border-color: transparent; }
.volta .cardio2 .play, .linha-play { margin-left: auto; width: 30px; height: 30px; border-radius: 50%; border: 1.5px solid var(--line); color: var(--accent); display: flex; align-items: center; justify-content: center; flex: none; background: var(--surface); }
.volta .cardio2 .play svg { width: 11px; height: 11px; }
.func-item { display: grid; gap: 6px; }
.func-cab { display: flex; gap: 10px; align-items: baseline; }
.func-cab h3 { font-size: 18px; font-weight: 800; font-stretch: 92%; flex: 1; min-width: 0; }
.niveis { display: grid; gap: 8px; }
.nivel { display: grid; grid-template-columns: 66px 1fr; gap: 2px 10px; text-align: left; border: 2px solid var(--line); border-radius: 14px; padding: 10px 12px; background: var(--surface); }
.nivel b { font: 900 20px/1 var(--display); font-stretch: 80%; color: var(--accent-ink); grid-row: span 2; align-self: center; }
.nivel span { font-size: 13px; color: var(--ink-3); }
.nivel strong { font-size: 16px; }
.nivel.on { border-color: var(--accent); background: var(--accent-soft); }
.toast { position: fixed; left: 50%; transform: translateX(-50%); bottom: calc(24px + env(safe-area-inset-bottom, 0px)); z-index: 30; background: var(--ok); color: var(--on-accent); font-weight: 700; padding: 12px 18px; border-radius: 99px; box-shadow: 0 6px 24px rgba(0,0,0,.2); max-width: calc(100% - 32px); }
@media (prefers-reduced-motion: reduce) { * { transition: none !important; } }

/* ---------- login */
.entrada { min-height: 100dvh; display: grid; align-content: center; padding-block: 32px; }
.entrada .wrap { display: grid; gap: 18px; width: 100%; max-width: 460px; }
.entrada h1 { font-size: clamp(44px, 12vw, 60px); font-weight: 900; font-stretch: 75%; letter-spacing: -.02em; text-transform: uppercase; }
.entrada h1 span { color: var(--accent); }
.abas { display: grid; grid-template-columns: 1fr 1fr; gap: 4px; padding: 4px; border-radius: 14px; background: var(--sunk); }
.abas button { min-height: 44px; border-radius: 11px; font-weight: 700; color: var(--ink-2); }
.abas button[aria-selected="true"] { background: var(--surface); color: var(--ink); box-shadow: 0 1px 3px rgba(0,0,0,.08); }
.formulario { display: grid; gap: 14px; }
.f-rot { display: grid; gap: 6px; font-weight: 700; font-size: 15px; }
.f-rot small { font-weight: 500; color: var(--ink-2); font-size: 13px; }
.f-campo { width: 100%; min-height: 52px; padding: 12px 14px; border: 2px solid var(--line); border-radius: 14px; background: var(--surface); color: var(--ink); font: 500 16px var(--body); }
.f-campo:focus { outline: 0; border-color: var(--accent); }
textarea.f-campo { min-height: 96px; resize: vertical; }
.f-curto { max-width: 140px; }
.erro-msg { background: #fde6e3; color: #a3231a; font-weight: 600; font-size: 14px; border-radius: 12px; padding: 12px 14px; }
:root[data-theme="dark"] .erro-msg { background: #3d1d1b; color: #ff9d94; }
@media (prefers-color-scheme: dark) { :root:not([data-theme="light"]) .erro-msg { background: #3d1d1b; color: #ff9d94; } }
.btn:disabled { opacity: .55; cursor: default; }
.link { color: var(--accent-ink); font-weight: 700; text-decoration: underline; text-underline-offset: 2px; }
.centro { text-align: center; }

/* ---------- anamnese */
.anam { display: grid; gap: 14px; padding-block: 8px 48px; }
.anam-intro { display: grid; gap: 10px; padding-bottom: 8px; }
.anam-intro h1 { font-size: clamp(40px, 12vw, 58px); font-weight: 900; font-stretch: 75%; text-transform: uppercase; letter-spacing: -.01em; }
.anam-sec { background: var(--surface); border: 1px solid var(--line); border-radius: var(--r); padding: 18px 16px; display: grid; gap: 20px; }
.anam-cab { display: flex; align-items: center; gap: 10px; }
.anam-cab .num { width: 30px; height: 30px; border-radius: 50%; background: var(--ink); color: var(--bg); font: 800 15px var(--display); display: flex; align-items: center; justify-content: center; flex: none; }
.anam-cab h2 { font-size: 24px; font-weight: 800; font-stretch: 90%; }
.q { display: grid; gap: 8px; scroll-margin-top: 70px; }
.q-rot { font-weight: 700; }
.q-rot .obrig { color: var(--accent-ink); margin-left: 3px; }
.q-dica { font-size: 14px; color: var(--ink-2); margin-top: -4px; }
.q.erro .q-rot { color: #c32a1f; }
.q.erro .f-campo { border-color: #c32a1f; }
.q.erro .q-falta { display: block; }
.q-falta { display: none; color: #c32a1f; font-weight: 600; font-size: 13px; }
.ops { display: flex; flex-wrap: wrap; gap: 8px; }
.ops.coluna { display: grid; }
.op { position: relative; display: block; cursor: pointer; }
.op input { position: absolute; opacity: 0; inset: 0; margin: 0; cursor: pointer; }
.op > span { display: block; border: 2px solid var(--line); border-radius: 12px; padding: 10px 14px; font-weight: 600; font-size: 15px; background: var(--surface); }
.op input:checked + span { border-color: var(--accent); background: var(--accent-soft); color: var(--accent-ink); }
.op input:focus-visible + span { outline: 3px solid var(--accent); outline-offset: 2px; }
.ops.escala { display: grid; grid-template-columns: repeat(11, minmax(0, 1fr)); gap: 4px; }
.ops.escala .op > span { padding: 10px 0; text-align: center; }
.corpos { display: grid; grid-template-columns: repeat(auto-fill, minmax(150px, 1fr)); gap: 8px; }
.corpos .op > span { display: grid; gap: 4px; height: 100%; justify-items: center; text-align: center; padding: 12px 10px; }
.corpos svg { width: 56px; height: 98px; color: var(--ink-3); }
.corpos .op input:checked + span svg { color: var(--accent); }
.corpos small { font-weight: 500; font-size: 12.5px; color: var(--ink-2); line-height: 1.35; }
.termo { display: flex; gap: 10px; align-items: flex-start; font-size: 14px; color: var(--ink-2); cursor: pointer; }
.termo input { width: 22px; height: 22px; accent-color: var(--accent); flex: none; margin-top: 1px; }

/* ---------- espera */
.espera { display: grid; gap: 16px; padding-block: 24px; }
.espera h1 { font-size: clamp(40px, 12vw, 56px); font-weight: 900; font-stretch: 75%; text-transform: uppercase; }
.passos { display: grid; gap: 14px; }
.passo { display: flex; gap: 12px; align-items: flex-start; }
.passo .ck { border-radius: 50%; }
.passo.atual .ck { border-color: var(--accent); }
.passo b { display: block; }
.passo span.t { color: var(--ink-2); font-size: 14px; }

/* ---------- app do aluno: extras em relação ao desafio */
.barra-plano { display: flex; gap: 3px; flex-wrap: wrap; }
.barra-plano i { height: 8px; flex: 1 1 8px; border-radius: 3px; background: var(--line); min-width: 5px; }
.barra-plano i.feito { background: var(--accent); }
.barra-plano i.hoje { background: var(--ink); }
.dias-sem { display: grid; grid-template-columns: repeat(7, 1fr); gap: 5px; margin-bottom: 4px; }
.dias-sem span { font-size: 11px; font-weight: 700; color: var(--ink-3); text-align: center; }
.semana-linha { display: flex; gap: 8px; align-items: baseline; justify-content: space-between; margin: 14px 0 6px; }
.semana-linha .semana-nome { margin: 0; }
.semana-linha .foco { font-size: 13px; color: var(--ink-2); text-align: right; }
.tile.leve { background: var(--ok-soft); border-color: transparent; } .tile.leve .l { color: var(--ok); }
.tile.corrida { background: var(--blue-soft); border-color: transparent; } .tile.corrida .l { color: var(--blue); }
.tile.forte { background: var(--ink); border-color: var(--ink); } .tile.forte .l { color: var(--bg); }
.tile.opc { opacity: .75; }
.tile.livre { background: transparent; border-style: dashed; cursor: default; }
.tile.livre .l { font: 700 11px var(--body); color: var(--ink-3); }
.mensagem { background: var(--surface); border: 1px solid var(--line); border-radius: var(--r); padding: 16px; display: grid; gap: 8px; white-space: pre-line; }
.alerta-card { background: var(--accent-soft); border-radius: var(--r); padding: 14px 16px; display: grid; gap: 6px; font-size: 15px; }
.alerta-card ul { margin: 0; padding-left: 18px; display: grid; gap: 4px; }
.tags { display: flex; flex-wrap: wrap; gap: 6px; }
.tag { display: inline-flex; align-items: center; gap: 5px; font-size: 13px; font-weight: 700; padding: 5px 10px; border-radius: 99px; background: var(--blue-soft); color: var(--blue); }
.tag::after { content: "?"; display: inline-flex; width: 15px; height: 15px; border-radius: 50%; align-items: center; justify-content: center; font-size: 10px; background: color-mix(in srgb, var(--blue) 18%, transparent); }
.acoes-ex { display: flex; flex-wrap: wrap; gap: 8px; }
.ver-mov { display: inline-flex; align-items: center; gap: 6px; font-weight: 700; font-size: 14px; padding: 7px 12px; border-radius: 99px; background: var(--accent-soft); color: var(--accent-ink); }
.ver-mov svg { width: 11px; height: 11px; }
.ver-mov.sec { background: var(--sunk); color: var(--ink-2); }
.midia { border-radius: var(--r-s); overflow: hidden; background: var(--sunk); display: grid; justify-items: center; }
.midia img { display: block; width: 100%; max-width: 360px; min-height: 180px; object-fit: contain; background: #fff; }
.midia iframe { display: block; width: 100%; max-width: 320px; aspect-ratio: 9 / 16; border: 0; }
.midia .falhou { padding: 24px 16px; color: var(--ink-2); font-size: 14px; text-align: center; }
.detalhes { display: grid; gap: 8px; font-size: 15px; padding: 12px 14px; background: var(--sunk); border-radius: var(--r-s); }
.detalhes b { font-weight: 700; }
.linha-prog { display: grid; grid-template-columns: repeat(3, 1fr); gap: 6px; }
.linha-prog div { background: var(--surface); border-radius: 10px; padding: 6px 8px; font: 800 15px var(--display); text-align: center; font-variant-numeric: tabular-nums; }
.linha-prog div small { display: block; font: 700 11px var(--body); color: var(--ink-3); }
.linha-prog div.atual { outline: 2px solid var(--accent); }
.meta-ex { display: flex; flex-wrap: wrap; gap: 6px 12px; font-size: 14px; color: var(--ink-2); }
.meta-ex b { color: var(--ink); font-weight: 700; }
.modal { position: fixed; inset: 0; z-index: 25; display: flex; align-items: flex-end; justify-content: center; background: rgba(0,0,0,.45); padding: 16px; padding-bottom: calc(16px + env(safe-area-inset-bottom, 0px)); }
.modal-caixa { width: 100%; max-width: 520px; background: var(--surface); border-radius: var(--r); padding: 20px; display: grid; gap: 10px; max-height: 80dvh; overflow: auto; }
.modal-caixa h2 { font-size: 26px; font-weight: 900; font-stretch: 80%; text-transform: uppercase; }
@media (min-width: 640px) { .modal { align-items: center; } }
.pe { display: grid; gap: 8px; margin-block: 24px 40px; }
.topo-acoes { margin-left: auto; display: flex; gap: 8px; }