:root{font-family:Microsoft YaHei,PingFang SC,Noto Sans SC,system-ui,sans-serif;color:#0b2b53;background:#fffaf2;font-synthesis:none;text-rendering:optimizeLegibility;--navy: #082d59;--navy-2: #0c3f78;--orange: #f65c0a;--orange-dark: #d94b00;--cream: #fffaf2;--paper: #fffdf9;--blue-soft: #eaf3fb;--blue: #4c83bd;--muted: #64758a;--line: #e7e2d9;--danger: #c83d32;--success: #1f8a5b}*{box-sizing:border-box}html{min-width:320px;min-height:100%;background:var(--cream)}body{margin:0;min-width:320px;min-height:100vh;background:var(--cream);-webkit-font-smoothing:antialiased}button,input,select,textarea{font:inherit}button,a{-webkit-tap-highlight-color:transparent}button{cursor:pointer}button:disabled{cursor:not-allowed;opacity:.5}a{color:inherit;text-decoration:none}h1,h2,h3,p{margin-top:0}.app-frame{min-height:100vh}.app-content{min-height:100vh;padding-bottom:72px}.page{width:min(100%,760px);margin:0 auto;padding:16px 20px 32px}.page-header{display:flex;align-items:center;justify-content:space-between;gap:20px;margin-bottom:10px}.page-header h1{margin:2px 0 0;color:var(--navy);font-size:clamp(24px,7vw,31px);line-height:1.15;letter-spacing:-.04em}.eyebrow{margin-bottom:5px;color:var(--orange);font-size:13px;font-weight:800;letter-spacing:.08em;text-transform:uppercase}.profile-button{display:grid;grid-template-columns:38px 18px;align-items:center;min-width:66px;min-height:46px;padding:4px 7px;border:1px solid var(--line);border-radius:24px;background:var(--paper)}.profile-button span{display:grid;width:36px;height:36px;place-items:center;border-radius:50%;color:#fff;background:var(--navy);font-weight:800}.profile-button svg{width:18px;color:var(--muted)}.desktop-rail{display:none}.bottom-nav{position:fixed;z-index:20;left:0;right:0;bottom:0;display:grid;grid-template-columns:repeat(4,1fr);height:66px;padding:5px 10px max(5px,env(safe-area-inset-bottom));border-top:1px solid var(--line);background:#fffdf9f5;-webkit-backdrop-filter:blur(16px);backdrop-filter:blur(16px)}.bottom-nav a{display:flex;flex-direction:column;align-items:center;justify-content:center;gap:3px;min-width:56px;color:#6d7d90;font-size:12px;font-weight:700}.bottom-nav svg{width:22px;height:22px}.bottom-nav a.active{color:var(--orange)}.training-hero{position:relative;display:grid;grid-template-columns:1fr 1fr;min-height:300px;margin:0 -20px;overflow:hidden;background:var(--cream)}.training-hero:after{content:"";position:absolute;inset:auto 0 0;height:1px;background:var(--line)}.hero-copy{position:relative;z-index:2;padding:17px 0 16px 20px}.hero-copy h2{display:flex;flex-direction:column;max-width:230px;margin:0 0 10px;color:var(--navy);font-size:clamp(33px,9vw,42px);line-height:1;letter-spacing:-.07em}.hero-copy h2 span{display:flex;align-items:baseline}.hero-copy h2 span{white-space:nowrap}.hero-copy h2 b{margin-right:9px;color:var(--orange);font-size:.72em}.hero-copy>p:not(.eyebrow){display:none;max-width:310px;color:var(--muted);font-size:13px;line-height:1.55}.training-hero>img{position:absolute;z-index:1;right:-20px;bottom:-3px;width:72%;height:100%;object-fit:contain;object-position:center bottom;transform:scale(1.18);transform-origin:right bottom;mix-blend-mode:multiply}.hero-stats{position:static;display:flex;flex-direction:column;gap:4px;margin-top:18px}.hero-stats span{display:flex;align-items:center;gap:7px;min-height:29px;color:var(--navy);font-size:12px;font-weight:750}.hero-stats svg{width:25px;height:25px;padding:5px;border-radius:9px;color:var(--navy);background:var(--blue-soft)}.hero-stats strong{color:var(--orange)}.today-page .page-header .eyebrow{margin-bottom:2px;color:var(--navy);font-size:16px;letter-spacing:0;text-transform:none}.today-page .page-header h1{color:var(--orange);font-size:15px;font-weight:750;letter-spacing:0}.today-page .hero-copy>.eyebrow{visibility:hidden;height:0;margin:0}.mode-switch{display:grid;grid-template-columns:repeat(3,1fr);margin:10px 0;overflow:hidden;border:1px solid var(--line);border-radius:999px;background:var(--paper)}.mode-switch button{min-height:44px;padding:0 8px;border:0;border-right:1px solid var(--line);color:var(--navy);background:transparent;font-size:13px;font-weight:800}.mode-switch button:last-child{border-right:0}.mode-switch button.active{color:#fff;background:var(--navy)}.start-button{display:flex;align-items:center;justify-content:center;gap:10px;width:100%;min-height:56px;border:0;border-radius:17px;color:#fff;background:var(--orange);box-shadow:0 8px 18px #bc470029;font-size:19px;font-weight:900}.start-button svg{width:29px;height:29px;padding:7px;border-radius:50%;color:var(--orange);background:#fff}.today-steps{margin:11px 0 0}.today-steps article{display:grid;grid-template-columns:32px 46px 1fr auto 16px;align-items:center;gap:8px;min-height:68px;border-bottom:1px solid var(--line)}.today-steps article:last-child{border-bottom:0}.today-steps .step-number{display:grid;width:30px;height:30px;place-items:center;border-radius:50%;color:#fff;background:var(--blue);font-size:15px;font-weight:900}.today-steps img{width:46px;height:46px;object-fit:cover;border-radius:11px;mix-blend-mode:multiply}.today-steps h3{margin:0;color:var(--navy);font-size:14px}.today-steps p{display:none;margin:0;color:var(--muted);font-size:13px}.today-steps strong{color:var(--navy);font-size:11px;white-space:nowrap}.today-steps svg{color:#7d8996}.safety-strip{display:flex;align-items:center;gap:11px;margin:9px 0;padding:11px 14px;border-radius:13px;color:var(--navy);background:var(--blue-soft);font-size:13px;font-weight:850}.safety-strip svg{flex:0 0 auto;width:24px;height:24px;color:var(--blue)}.equipment-strip{display:grid;grid-template-columns:1fr 1fr;margin-top:4px;padding:10px 0;border-top:1px solid var(--line)}.equipment-strip span{display:grid;grid-template-columns:28px 1fr;column-gap:9px;align-items:center;padding:0 12px;color:var(--muted);font-size:12px}.equipment-strip span+span{border-left:1px solid var(--line)}.equipment-strip svg{grid-row:1 / 3;width:23px;height:23px;color:var(--orange)}.equipment-strip strong{display:block;color:var(--navy);font-size:12px}.weekly-overview{display:flex;align-items:center;justify-content:space-between;gap:20px;margin-bottom:24px;padding:25px;border-radius:22px;color:#fff;background:var(--navy)}.weekly-overview h2{margin:0 0 9px;font-size:26px}.weekly-overview p:last-child{margin:0;color:#cbd9e8;line-height:1.7}.weekly-overview>svg{flex:0 0 auto;width:52px;height:52px;color:var(--orange)}.schedule-list{background:var(--paper);border:1px solid var(--line);border-radius:22px;overflow:hidden}.schedule-list article{display:grid;grid-template-columns:56px 32px 1fr auto;align-items:center;gap:12px;min-height:88px;padding:12px 17px;border-bottom:1px solid var(--line)}.schedule-list article:last-child{border-bottom:0}.schedule-list article.today{background:#fff2e6}.schedule-list svg{width:28px;height:28px;color:var(--orange)}.schedule-day{color:var(--navy);font-weight:900}.schedule-day small{display:block;margin-top:4px;color:var(--orange);font-size:11px}.schedule-list h3{margin:0 0 4px;font-size:16px}.schedule-list p{margin:0;color:var(--muted);font-size:12px}.schedule-list article>strong{color:var(--muted);font-size:12px}.progression-panel{margin-top:26px;padding:24px;border-radius:22px;background:var(--blue-soft)}.progression-panel h2{font-size:22px}.progression-panel>div{display:grid;grid-template-columns:1.4fr repeat(3,1fr);gap:8px;padding:12px 0;border-top:1px solid #caddec;font-size:12px}.progression-panel>div strong{color:var(--navy)}.history-stats{display:grid;grid-template-columns:repeat(3,1fr);gap:10px}.history-stats article{display:flex;min-height:125px;flex-direction:column;align-items:center;justify-content:center;padding:12px;border:1px solid var(--line);border-radius:18px;background:var(--paper)}.history-stats svg{width:26px;height:26px;color:var(--orange)}.history-stats strong{margin-top:7px;color:var(--navy);font-size:30px}.history-stats span{color:var(--muted);font-size:12px}.progression-notice,.storage-note{display:flex;gap:14px;margin:20px 0;padding:18px;border-radius:16px;color:var(--navy);background:var(--blue-soft)}.progression-notice svg,.storage-note svg{flex:0 0 auto;width:28px;height:28px;color:var(--blue)}.progression-notice p,.storage-note p{margin:4px 0 0;color:var(--muted);font-size:13px;line-height:1.6}.history-list{margin-top:24px}.history-list article{display:grid;grid-template-columns:auto 1fr auto;align-items:center;gap:14px;padding:18px 0;border-bottom:1px solid var(--line)}.history-list h3{margin:0 0 5px}.history-list p{margin:0;color:var(--muted);font-size:13px}.history-list article>strong{font-size:13px}.history-status{padding:5px 9px;border-radius:99px;color:var(--muted);background:#eef0f2;font-size:11px;font-weight:800}.history-status.completed{color:var(--success);background:#e4f5ed}.history-status.active{color:var(--orange-dark);background:#fff0e3}.empty-state{padding:60px 20px;text-align:center}.empty-state svg{width:54px;height:54px;color:#a9b7c5}.empty-state p{color:var(--muted)}.manager-actions{display:grid;grid-template-columns:1fr 1fr;gap:12px;margin-bottom:15px}.primary-button,.secondary-button{display:flex;align-items:center;justify-content:center;gap:8px;min-height:50px;padding:0 18px;border-radius:14px;font-weight:850}.primary-button{border:0;color:#fff;background:var(--orange)}.secondary-button{border:1px solid var(--line);color:var(--navy);background:var(--paper)}.manager-message,.form-message{padding:12px 14px;border-radius:12px;color:var(--navy);background:var(--blue-soft);font-size:13px}.manager-panel{margin-top:18px;padding:20px;border:1px solid var(--line);border-radius:20px;background:var(--paper)}.manager-section-title{display:flex;align-items:center;justify-content:space-between;gap:12px;margin-bottom:16px}.manager-section-title h2{margin:0;font-size:22px}.schedule-editor{display:grid;gap:10px}.schedule-editor label{display:grid;grid-template-columns:50px 1fr;align-items:center;color:var(--navy);font-size:13px;font-weight:800}input,select,textarea{width:100%;min-height:45px;padding:10px 12px;border:1px solid #d8dce2;border-radius:11px;color:var(--navy);background:#fff;outline:none}input:focus,select:focus,textarea:focus{border-color:var(--blue);box-shadow:0 0 0 3px #4c83bd21}textarea{min-height:80px;resize:vertical}.workout-tabs{display:flex;gap:8px;overflow-x:auto;margin:-4px -4px 18px;padding:4px}.workout-tabs button{flex:0 0 auto;min-width:48px;height:42px;border:1px solid var(--line);border-radius:99px;color:var(--navy);background:#fff;font-weight:850}.workout-tabs button.active{color:#fff;border-color:var(--navy);background:var(--navy)}.workout-fields,.exercise-editor-fields{display:grid;grid-template-columns:1fr 1fr;gap:12px}.workout-fields label,.exercise-editor-fields label,.settings-form label,.auth-panel label{color:var(--navy);font-size:12px;font-weight:800}.workout-fields label input,.workout-fields label textarea,.exercise-editor-fields input,.exercise-editor-fields select,.settings-form input,.auth-panel input{margin-top:6px}.span-two{grid-column:1 / -1}.inline-actions{display:flex;gap:6px}.icon-text-button{display:flex;align-items:center;gap:5px;min-height:42px;padding:0 10px;border:1px solid var(--line);border-radius:11px;color:var(--navy);background:#fff;font-size:12px;font-weight:800}.exercise-editor article{display:grid;grid-template-columns:62px 1fr;gap:14px;padding:18px 0;border-top:1px solid var(--line)}.exercise-editor article>img{width:62px;height:62px;border-radius:14px;object-fit:cover;mix-blend-mode:multiply}.row-actions{grid-column:1 / -1;display:flex;justify-content:flex-end;gap:6px}.row-actions button{display:grid;width:40px;height:40px;place-items:center;border:1px solid var(--line);border-radius:10px;color:var(--navy);background:#fff}.row-actions button.danger{color:var(--danger)}.settings-page{max-width:600px}.back-link{display:flex;align-items:center;gap:6px;min-height:44px;border:0;color:var(--navy);background:transparent;font-weight:800}.settings-title{display:flex;align-items:center;gap:16px;margin:24px 0}.settings-title>svg{width:62px;height:62px;color:var(--blue)}.settings-title h1{margin:0}.settings-form{display:grid;gap:18px;padding:22px;border:1px solid var(--line);border-radius:20px;background:var(--paper)}.danger-outline{display:flex;align-items:center;justify-content:center;gap:8px;width:100%;min-height:50px;margin-top:20px;border:1px solid #efb5ae;border-radius:14px;color:var(--danger);background:transparent;font-weight:850}.auth-page{min-height:100vh;background:var(--paper)}.auth-visual{display:flex;min-height:300px;flex-direction:column;justify-content:space-between;padding:28px 24px;color:#fff;background:var(--navy)}.auth-brand{display:flex;align-items:center;gap:10px;font-size:20px;font-weight:900}.auth-brand svg{color:var(--orange)}.auth-visual h1{margin-bottom:14px;font-size:40px;line-height:1.08;letter-spacing:-.05em}.auth-visual>div>p:last-child{max-width:480px;margin-bottom:0;color:#c9d6e5;line-height:1.7}.auth-principle{display:flex;align-items:center;gap:8px;font-size:13px;font-weight:800}.auth-principle svg{color:var(--orange)}.auth-panel{display:grid;place-items:center;padding:34px 22px}.auth-panel form{display:grid;width:min(100%,420px);gap:17px}.auth-panel h2{margin:0;font-size:30px}.password-field{position:relative;display:block;margin-top:6px}.password-field input{margin-top:0!important;padding-right:50px}.password-field button{position:absolute;top:0;right:0;display:grid;width:46px;height:45px;place-items:center;border:0;color:var(--muted);background:transparent}.auth-links{display:flex;justify-content:space-between;gap:10px}.auth-links button{min-height:40px;padding:0;border:0;color:var(--navy);background:transparent;font-size:13px;font-weight:800}.demo-note{margin:0;color:var(--muted);text-align:center;font-size:12px}.workout-screen{display:flex;min-height:100vh;flex-direction:column;color:var(--navy);background:var(--cream)}.workout-topbar{display:grid;grid-template-columns:48px 1fr 48px;align-items:center;padding:12px 16px}.workout-topbar button{display:grid;width:44px;height:44px;place-items:center;border:0;border-radius:50%;color:var(--navy);background:var(--blue-soft)}.workout-topbar>div{text-align:center}.workout-topbar span{display:block;font-size:13px;font-weight:800}.workout-topbar strong{color:var(--muted);font-size:11px}.workout-progress{height:5px;background:#eadfd4}.workout-progress span{display:block;height:100%;background:var(--orange);transition:width .25s ease}.exercise-stage{display:flex;width:min(100%,640px);flex:1;flex-direction:column;align-items:center;margin:0 auto;padding:22px 22px 12px;text-align:center}.phase-pill{padding:6px 12px;border-radius:99px;color:var(--blue);background:var(--blue-soft);font-size:12px;font-weight:900}.exercise-stage>img{width:min(100%,430px);height:clamp(230px,39vh,390px);object-fit:contain;mix-blend-mode:multiply}.exercise-stage h1{margin:0 0 8px;font-size:clamp(31px,9vw,48px);letter-spacing:-.05em}.exercise-stage>p{max-width:500px;margin-bottom:12px;color:var(--muted);line-height:1.6}.timer-display{min-width:210px;padding:10px 20px;border-radius:20px;color:var(--orange);background:#fff;font-size:56px;font-weight:950;font-variant-numeric:tabular-nums}.timer-display.done{color:var(--success)}.rep-display{display:flex;align-items:baseline;justify-content:center;gap:7px;color:var(--navy)}.rep-display strong{font-size:48px}.rep-display span{color:var(--muted);font-weight:800}.rep-display i{margin:0 8px;color:var(--orange);font-size:25px;font-style:normal}.coach-cues{display:grid;width:100%;gap:8px;margin-top:18px;text-align:left}.coach-cues span{display:flex;align-items:flex-start;gap:8px;padding:11px 13px;border-radius:12px;background:var(--blue-soft);font-size:12px;line-height:1.5}.coach-cues svg{flex:0 0 auto;width:18px;height:18px;color:var(--blue)}.workout-controls{display:grid;grid-template-columns:48px 1fr 48px;gap:10px;width:min(100%,640px);margin:0 auto;padding:12px 18px max(18px,env(safe-area-inset-bottom))}.round-control{display:grid;width:48px;height:58px;place-items:center;border:1px solid var(--line);border-radius:16px;color:var(--navy);background:#fff}.complete-button{display:flex;align-items:center;justify-content:center;gap:9px;min-height:58px;border:0;border-radius:17px;color:#fff;background:var(--orange);font-size:18px;font-weight:900}.pain-button{grid-column:1 / -1;min-height:42px;border:0;color:var(--danger);background:transparent;font-size:12px;font-weight:850}.pain-button svg{vertical-align:-3px;margin-right:5px}.paused-overlay,.rest-overlay{position:fixed;z-index:40;top:0;right:0;bottom:0;left:0;display:flex;flex-direction:column;align-items:center;justify-content:center;padding:30px;color:#fff;background:#082d59f5;text-align:center}.paused-overlay>svg,.rest-overlay>svg{width:58px;height:58px;color:var(--orange)}.paused-overlay h2{font-size:34px}.paused-overlay .primary-button{min-width:230px}.rest-overlay p{margin:18px 0 4px;font-weight:800}.rest-overlay strong{font-size:100px;line-height:1;font-variant-numeric:tabular-nums}.rest-overlay span{color:#cbd9e8}.rest-overlay button{min-height:44px;margin-top:25px;border:0;color:#fff;background:transparent;text-decoration:underline}.modal-backdrop{position:fixed;z-index:50;top:0;right:0;bottom:0;left:0;display:grid;place-items:center;padding:20px;background:#081e38ad}.modal{display:grid;width:min(100%,420px);gap:12px;padding:26px;border-radius:22px;background:var(--paper);box-shadow:0 25px 70px #00000038}.modal h2{margin-bottom:0}.modal p{color:var(--muted);line-height:1.7}.safety-modal>svg{width:48px;height:48px;color:var(--danger)}.loading-screen{display:flex;min-height:100vh;align-items:center;justify-content:center;gap:12px;color:var(--navy);background:var(--cream);font-weight:850}.loading-ball{width:25px;height:25px;border:5px solid var(--orange);border-top-color:transparent;border-radius:50%;animation:spin .7s linear infinite}@keyframes spin{to{transform:rotate(360deg)}}@media(min-width:620px){.page{padding:38px 34px 60px}.training-hero{grid-template-columns:.8fr 1.2fr;min-height:490px;margin:0;border-radius:28px;background:#fffdf8}.hero-copy{padding:44px 0 30px 34px}.training-hero>img{position:static;z-index:auto;width:100%;height:100%;object-fit:contain;object-position:center bottom;transform:none}.hero-stats{left:34px;bottom:35px}.today-steps p{display:block}.today-steps article{grid-template-columns:42px 68px 1fr auto 20px}}@media(min-width:980px){.app-frame{display:grid;grid-template-columns:220px 1fr}.desktop-rail{position:sticky;top:0;display:flex;height:100vh;flex-direction:column;padding:28px 20px;color:#fff;background:var(--navy)}.brand-mark{display:flex;align-items:center;gap:10px;margin:0 10px 36px;font-size:20px;font-weight:900}.brand-mark svg{color:var(--orange)}.desktop-rail nav{display:grid;gap:8px}.desktop-rail nav a,.rail-profile{display:flex;align-items:center;gap:12px;min-height:50px;padding:0 14px;border-radius:13px;color:#b8c8da;font-weight:800}.desktop-rail nav a.active{color:#fff;background:var(--navy-2)}.desktop-rail svg{width:23px;height:23px}.rail-profile{margin-top:auto;border:1px solid rgba(255,255,255,.14)}.app-content{padding-bottom:0}.bottom-nav{display:none}.page{width:min(100%,900px);padding:48px 48px 70px}.training-hero{min-height:520px}.auth-page{display:grid;grid-template-columns:1.05fr .95fr}.auth-visual{min-height:100vh;padding:52px}.auth-visual h1{font-size:62px}.auth-panel{padding:50px}}@media(prefers-reduced-motion:reduce){*,*:before,*:after{scroll-behavior:auto!important;transition-duration:.01ms!important;animation-duration:.01ms!important;animation-iteration-count:1!important}}body.qa-mobile{width:390px}body.qa-mobile .app-frame{display:block;width:390px}body.qa-mobile .desktop-rail{display:none}body.qa-mobile .app-content{width:390px;padding-bottom:72px}body.qa-mobile .bottom-nav{right:auto;display:grid;width:390px}body.qa-mobile .page{width:390px;padding:16px 20px 32px}body.qa-mobile .training-hero{grid-template-columns:1fr 1fr;min-height:300px;margin:0 -20px;border-radius:0;background:var(--cream)}body.qa-mobile .hero-copy{padding:17px 0 16px 20px}body.qa-mobile .hero-copy h2{font-size:36px}body.qa-mobile .training-hero>img{position:absolute;z-index:1;right:-20px;bottom:-3px;width:72%;height:100%;object-fit:contain;object-position:center bottom;transform:scale(1.18);transform-origin:right bottom}body.qa-mobile .hero-stats{position:static}body.qa-mobile .today-steps p{display:none}body.qa-mobile .today-steps article{grid-template-columns:32px 46px 1fr auto 16px}