@import "https://fonts.googleapis.com/css2?family=Inter:wght@300;400;500;600;700&display=swap";:root{--bg-primary:#faf8f5;--bg-secondary:#f5f0eb;--bg-card:#fff;--bg-sidebar:#faf8f5;--accent:#d97757;--accent-hover:#c4603f;--accent-light:#e8956e;--accent-bg:#d9775714;--text-primary:#1a1a1a;--text-secondary:#5c5c5c;--text-muted:#999;--border:#e8e4df;--border-light:#f0ece7;--success:#4a9d6e;--warning:#d4943a;--danger:#c45c5c;--shadow-sm:0 1px 3px #0000000a;--shadow-md:0 2px 8px #0000000f;--sans:"Inter", -apple-system, BlinkMacSystemFont, "Segoe UI", system-ui, sans-serif;font-family:var(--sans);color:var(--text-primary);background:var(--bg-primary);font-synthesis:none;text-rendering:optimizelegibility;-webkit-font-smoothing:antialiased;-moz-osx-font-smoothing:grayscale;font-size:15px;line-height:1.6}*{box-sizing:border-box;margin:0;padding:0}body{background:var(--bg-primary);margin:0}#root{min-height:100vh}::-webkit-scrollbar{width:6px}::-webkit-scrollbar-track{background:0 0}::-webkit-scrollbar-thumb{background:var(--border);border-radius:3px}::-webkit-scrollbar-thumb:hover{background:var(--text-muted)}.loading-screen{height:100vh;color:var(--text-secondary);flex-direction:column;justify-content:center;align-items:center;gap:16px;display:flex}.loader{border:3px solid var(--border);border-top-color:var(--accent);border-radius:50%;width:36px;height:36px;animation:.8s linear infinite spin}@keyframes spin{to{transform:rotate(360deg)}}.error-screen{height:100vh;color:var(--danger);flex-direction:column;justify-content:center;align-items:center;gap:10px;display:flex}.sidebar{z-index:100;background:var(--bg-sidebar);border-right:1px solid var(--border);scrollbar-width:thin;scrollbar-color:var(--border) transparent;flex-direction:column;width:220px;display:flex;position:fixed;top:0;bottom:0;left:0;overflow-y:auto}.sidebar::-webkit-scrollbar{width:4px}.sidebar::-webkit-scrollbar-thumb{background:var(--border);border-radius:2px}.sidebar-brand{border-bottom:1px solid var(--border-light);flex-shrink:0;align-items:center;gap:10px;padding:20px 16px;display:flex}.sidebar-brand-icon{font-size:1.4rem}.sidebar-brand-text{color:var(--text-primary);letter-spacing:.5px;font-size:.95rem;font-weight:700}.sidebar-nav{flex-direction:column;flex:1;gap:1px;padding:12px 8px;display:flex}.sidebar-btn{width:100%;color:var(--text-secondary);cursor:pointer;text-align:left;white-space:nowrap;background:0 0;border:none;border-radius:8px;align-items:center;gap:10px;padding:9px 12px;font-family:inherit;font-size:.85rem;transition:background .15s,color .15s;display:flex}.sidebar-btn:hover{color:var(--text-primary);background:var(--accent-bg)}.sidebar-btn.active{color:var(--accent);background:var(--accent-bg);font-weight:600}.sidebar-btn-icon{text-align:center;flex-shrink:0;width:22px;font-size:1rem}.sidebar-btn-label{text-overflow:ellipsis;overflow:hidden}.sidebar-footer{border-top:1px solid var(--border-light);color:var(--text-muted);text-align:center;flex-shrink:0;padding:12px 16px;font-size:.72rem}.app{min-height:100vh;display:flex}.main-content{background:var(--bg-primary);width:100%;height:100vh;margin-left:220px;padding:24px 40px;overflow-y:auto}.section-wrapper{width:100%;max-width:1100px;margin:0 auto;animation:.3s fadeUp}@keyframes fadeUp{0%{opacity:0;transform:translateY(8px)}to{opacity:1;transform:translateY(0)}}.hero{text-align:center;background:var(--bg-card);border:1px solid var(--border);border-radius:16px;margin-bottom:32px;padding:48px 24px 36px}.hero h1{color:var(--text-primary);letter-spacing:-.3px;margin-bottom:8px;font-size:1.8rem;font-weight:700}.hero .subtitle{color:var(--text-secondary);margin-bottom:28px;font-size:.95rem}.hero-stats{flex-wrap:wrap;justify-content:center;gap:16px;display:flex}.stat{background:var(--bg-primary);border:1px solid var(--border);border-radius:12px;flex-direction:column;align-items:center;padding:14px 24px;display:flex}.stat-value{color:var(--accent);font-size:1.3rem;font-weight:700}.stat-label{color:var(--text-muted);text-transform:uppercase;letter-spacing:.8px;margin-top:2px;font-size:.72rem}.section{margin-bottom:40px}.section-title{color:var(--text-primary);align-items:center;gap:10px;margin-bottom:20px;font-size:1.3rem;font-weight:700;display:flex}.section-title .icon{font-size:1.4rem}.card{background:var(--bg-card);border:1px solid var(--border);border-radius:12px;margin-bottom:16px;padding:24px;transition:border-color .2s}.card:hover{border-color:var(--accent)}.card-grid{grid-template-columns:repeat(auto-fit,minmax(300px,1fr));gap:16px;display:grid}.card-header{align-items:center;gap:10px;margin-bottom:14px;display:flex}.card-header h3{color:var(--text-primary);font-size:1.05rem;font-weight:700}.card-header .emoji{font-size:1.3rem}.tag{border-radius:6px;margin:2px;padding:3px 10px;font-size:.75rem;font-weight:600;display:inline-block}.tag-red{color:var(--danger);background:#c45c5c1a}.tag-blue{color:#4a7ab5;background:#5078b41a}.tag-green{color:var(--success);background:#4a9d6e1a}.tag-yellow{color:var(--warning);background:#d4943a1a}.tag-purple{color:#7c6abf;background:#8c64c81a}.table-container{border:1px solid var(--border);border-radius:10px;overflow-x:auto}table{border-collapse:collapse;background:var(--bg-card);width:100%;font-size:.9rem}th{background:var(--bg-secondary);text-align:left;color:var(--text-secondary);text-transform:uppercase;letter-spacing:.6px;border-bottom:1px solid var(--border);padding:12px 16px;font-size:.78rem;font-weight:600}td{border-bottom:1px solid var(--border-light);color:var(--text-primary);padding:11px 16px}tr:last-child td{border-bottom:none}tr:hover td{background:var(--accent-bg)}.day-tabs{flex-wrap:wrap;gap:8px;margin-bottom:24px;display:flex}.day-tab{border:1px solid var(--border);background:var(--bg-card);color:var(--text-secondary);cursor:pointer;border-radius:10px;padding:10px 20px;font-family:inherit;font-size:.9rem;font-weight:500;transition:all .15s}.day-tab:hover{border-color:var(--accent);color:var(--text-primary)}.day-tab.active{background:var(--accent);border-color:var(--accent);color:#fff}.exercise-card{background:var(--bg-card);border:1px solid var(--border);border-radius:12px;margin-bottom:16px;padding:24px;transition:border-color .2s}.exercise-card:hover{border-color:var(--accent)}.exercise-header{flex-wrap:wrap;justify-content:space-between;align-items:flex-start;gap:10px;margin-bottom:14px;display:flex}.exercise-name{color:var(--text-primary);align-items:center;gap:10px;font-size:1.1rem;font-weight:700;display:flex}.exercise-number{background:var(--accent);color:#fff;border-radius:50%;justify-content:center;align-items:center;width:28px;height:28px;font-size:.8rem;font-weight:700;display:flex}.exercise-meta{flex-wrap:wrap;gap:8px;display:flex}.meta-badge{background:var(--bg-primary);border:1px solid var(--border-light);border-radius:8px;align-items:center;gap:5px;padding:5px 12px;font-size:.8rem;display:flex}.meta-badge .label{color:var(--text-muted)}.meta-badge .value{color:var(--accent);font-weight:600}.steps{counter-reset:step;margin:14px 0;padding-left:0;list-style:none}.steps li{counter-increment:step;color:var(--text-secondary);padding:7px 0 7px 32px;font-size:.9rem;line-height:1.5;position:relative}.steps li:before{content:counter(step);background:var(--accent-bg);width:22px;height:22px;color:var(--accent);border:1px solid #d9775726;border-radius:50%;justify-content:center;align-items:center;font-size:.7rem;font-weight:700;display:flex;position:absolute;top:9px;left:0}.errors-list{margin-top:10px}.error-item{color:var(--danger);align-items:flex-start;gap:8px;padding:7px 0;font-size:.88rem;display:flex}.error-item:before{content:"✕";flex-shrink:0;font-weight:600}.exercise-video-section{border-top:1px solid var(--border-light);margin-top:14px;padding-top:12px}.video-toggle-btn{background:var(--accent-bg);width:100%;color:var(--accent);cursor:pointer;text-align:left;border:1px solid #d9775726;border-radius:10px;align-items:center;gap:10px;padding:11px 14px;font-family:inherit;font-size:.9rem;font-weight:600;transition:all .2s;display:flex}.video-toggle-btn:hover{border-color:var(--accent);background:#d977571f}.video-toggle-btn.active{border-color:var(--accent);background:#d9775724}.video-toggle-icon{text-align:center;flex-shrink:0;width:24px;font-size:1.1rem}.video-toggle-text{text-overflow:ellipsis;white-space:nowrap;flex:1;overflow:hidden}.video-player-wrapper{opacity:0;border-radius:10px;max-height:0;margin-top:0;transition:max-height .35s cubic-bezier(.4,0,.2,1),opacity .25s;overflow:hidden}.video-player-wrapper.open{opacity:1;max-height:500px;margin-top:10px}.video-iframe{aspect-ratio:16/9;background:var(--bg-secondary);border:none;border-radius:10px;width:100%}.video-card{background:var(--bg-card);border:1px solid var(--border);border-radius:10px;padding:16px;transition:border-color .2s}.video-card:hover{border-color:var(--accent)}.video-card a{color:var(--accent);margin-bottom:4px;font-weight:600;text-decoration:none;display:block}.video-card a:hover{text-decoration:underline}.video-channel{color:var(--text-muted);font-size:.82rem}.timeline{padding-left:28px;position:relative}.timeline:before{content:"";background:var(--border);width:2px;position:absolute;top:0;bottom:0;left:9px}.timeline-item{padding:14px 0 14px 18px;position:relative}.timeline-item:before{content:"";background:var(--accent);border:2px solid var(--bg-primary);border-radius:50%;width:10px;height:10px;position:absolute;top:19px;left:-23px}.timeline-week{color:var(--accent);margin-bottom:4px;font-size:1rem;font-weight:700}.timeline-action{color:var(--text-secondary);font-size:.9rem}.shopping-category{margin-bottom:18px}.shopping-category h4{color:var(--accent);align-items:center;gap:8px;margin-bottom:8px;font-size:1rem;font-weight:700;display:flex}.shopping-item{border-bottom:1px solid var(--border-light);color:var(--text-secondary);align-items:center;gap:10px;padding:7px 0;font-size:.9rem;display:flex}.checkbox{border:1.5px solid var(--border);cursor:pointer;background:var(--bg-card);border-radius:4px;flex-shrink:0;justify-content:center;align-items:center;width:18px;height:18px;transition:all .15s;display:flex}.checkbox.checked{background:var(--accent);border-color:var(--accent)}.checkbox.checked:after{content:"✓";color:#fff;font-size:.7rem;font-weight:700}.footer{text-align:center;color:var(--text-muted);border-top:1px solid var(--border-light);margin-top:32px;padding:32px 20px}.footer p{margin-bottom:4px;font-size:.82rem}.hamburger{z-index:200;border:1px solid var(--border);background:var(--bg-card);cursor:pointer;width:40px;height:40px;box-shadow:var(--shadow-sm);border-radius:10px;flex-direction:column;justify-content:center;align-items:center;gap:5px;padding:0;display:none;position:fixed;top:12px;left:12px}.hamburger span{background:var(--text-primary);border-radius:2px;width:18px;height:1.5px;transition:all .2s;display:block}.hamburger.open span:first-child{transform:translateY(6.5px)rotate(45deg)}.hamburger.open span:nth-child(2){opacity:0}.hamburger.open span:nth-child(3){transform:translateY(-6.5px)rotate(-45deg)}.sidebar-backdrop{display:none}.warmup-section{margin-bottom:22px}.warmup-section h3{color:var(--accent);margin-bottom:10px;font-size:1.05rem;font-weight:700}.recovery-grid{grid-template-columns:repeat(auto-fit,minmax(340px,1fr));gap:16px;display:grid}.sign-list{padding:0;list-style:none}.sign-list li{color:var(--danger);align-items:center;gap:8px;padding:7px 0;font-size:.9rem;display:flex}.meal-card{background:var(--bg-card);border:1px solid var(--border);border-radius:10px;padding:18px;transition:border-color .2s}.meal-card:hover{border-color:var(--accent)}.meal-card h4{color:var(--accent);margin-bottom:10px;font-size:.95rem;font-weight:700}.meal-card ul{padding:0;list-style:none}.meal-card li{color:var(--text-secondary);padding:3px 0;font-size:.88rem}.meal-card li:before{content:"·";color:var(--accent);margin-right:8px;font-weight:700}.nutrient-bar{border-bottom:1px solid var(--border-light);align-items:center;gap:14px;padding:10px 0;display:flex}.nutrient-label{width:110px;color:var(--text-secondary);font-size:.88rem;font-weight:600}.nutrient-value{color:var(--accent);min-width:140px;font-size:.88rem;font-weight:700}.nutrient-bar-visual{background:var(--bg-secondary);border-radius:3px;flex:1;height:6px;overflow:hidden}.nutrient-fill{background:var(--accent);border-radius:3px;height:100%;transition:width .8s}.cycling-card{background:var(--bg-card);border:1px solid var(--border);border-radius:10px;padding:18px}.cycling-card h4{color:var(--accent);margin-bottom:10px;font-size:1.05rem;font-weight:700}@media (width<=768px){.hamburger{display:flex}.sidebar-backdrop{z-index:90;-webkit-backdrop-filter:blur(2px);backdrop-filter:blur(2px);background:#0000004d;display:block;position:fixed;inset:0}.sidebar{z-index:100;width:260px;transition:transform .25s cubic-bezier(.4,0,.2,1);transform:translate(-100%)}.sidebar.sidebar-open{transform:translate(0)}.sidebar-brand{padding-left:48px}.sidebar-btn{padding:11px 14px}.main-content{width:100%;margin-left:0;padding:56px 16px 16px}.hero h1{font-size:1.4rem}.hero-stats{gap:10px}.stat{padding:10px 16px}.stat-value{font-size:1.1rem}.card-grid,.recovery-grid{grid-template-columns:1fr}.exercise-header{flex-direction:column}.day-tabs{flex-wrap:nowrap;padding-bottom:8px;overflow-x:auto}.day-tab{white-space:nowrap}}