/* Дизайн «Пульс»: светлый фон, у каждой группы мышц свой цвет, кольцо восстановления как у WHOOP.
   Цвета тренировки задаются переменными --c1 / --c2 прямо в разметке карточки. */

:root {
  --bg: #f6f6fa;
  --card: #ffffff;
  --surface: #f1f1f6;
  --surface-2: #e6e6ee;
  --text: #0f0f17;
  --muted: #6b6b7b;
  --faint: #a3a3b2;
  --line: #ececf2;
  --accent: #3a5bff;
  --accent-2: #7a5cff;
  --accent-soft: #eef1ff;
  --green: #12b76a;
  --green-soft: #e3f8ee;
  --yellow: #f2a900;
  --yellow-soft: #fff4d6;
  --red: #f04b55;
  --red-soft: #ffe9ea;
  --radius: 26px;
  --shadow: 0 1px 2px rgba(15, 15, 23, .04), 0 8px 24px -12px rgba(15, 15, 23, .12);
  --tabbar-h: 68px;
  --font: "Onest", -apple-system, BlinkMacSystemFont, "SF Pro Text", "Segoe UI", Roboto, sans-serif;
  color-scheme: light;
}

* { box-sizing: border-box; }
html { -webkit-text-size-adjust: 100%; }
body {
  margin: 0;
  background: var(--bg);
  color: var(--text);
  font: 16px/1.45 var(--font);
  font-feature-settings: "tnum" 1;
  -webkit-font-smoothing: antialiased;
  -webkit-tap-highlight-color: transparent;
}
button { font: inherit; color: inherit; cursor: pointer; }
[hidden] { display: none !important; }

#app {
  max-width: 560px;
  margin: 0 auto;
  padding: calc(10px + env(safe-area-inset-top)) 18px calc(var(--tabbar-h) + 40px + env(safe-area-inset-bottom));
}
#app.no-tabbar { padding-bottom: calc(32px + env(safe-area-inset-bottom)); }

/* Карточки появляются по очереди */
.rise { animation: rise .5s cubic-bezier(.2, .8, .2, 1) both; }
.rise:nth-child(2) { animation-delay: .05s; }
.rise:nth-child(3) { animation-delay: .1s; }
.rise:nth-child(4) { animation-delay: .15s; }
.rise:nth-child(5) { animation-delay: .2s; }
@keyframes rise { from { opacity: 0; transform: translateY(14px); } }
@keyframes fade { from { opacity: 0; } }
@keyframes up { from { transform: translateY(100%); } }

/* ---------- Заголовки ---------- */

.large-title { margin: 20px 4px 18px; }
.large-title small { display: block; color: var(--muted); font-size: 15px; font-weight: 500; }
.large-title h1 { margin: 2px 0 0; font-size: 36px; font-weight: 800; line-height: 1.05; letter-spacing: -.035em; }

.section-title {
  margin: 28px 4px 12px;
  font-size: 13px;
  font-weight: 700;
  letter-spacing: .06em;
  text-transform: uppercase;
  color: var(--muted);
}

.card {
  background: var(--card);
  border-radius: var(--radius);
  padding: 20px;
  box-shadow: var(--shadow);
}
.card + .card { margin-top: 14px; }
.card h2 { margin: 0; font-size: 22px; font-weight: 800; line-height: 1.2; letter-spacing: -.02em; }
.card .sub { margin: 4px 0 0; color: var(--muted); font-size: 15px; }
.eyebrow { font-size: 13px; font-weight: 700; color: var(--accent); margin-bottom: 4px; }
.muted { color: var(--muted); }

.pill {
  display: inline-flex;
  align-items: center;
  gap: 5px;
  padding: 6px 11px;
  border-radius: 999px;
  background: var(--surface);
  font-size: 13px;
  font-weight: 700;
  color: var(--muted);
  white-space: nowrap;
}

/* ---------- Восстановление: кольцо ---------- */

.recovery {
  --tint: #eef0f6;
  --ring: var(--faint);
  position: relative;
  overflow: hidden;
  background: radial-gradient(120% 90% at 0% 0%, var(--tint), var(--card) 60%);
}
.recovery.green { --tint: var(--green-soft); --ring: var(--green); }
.recovery.yellow { --tint: var(--yellow-soft); --ring: var(--yellow); }
.recovery.red { --tint: var(--red-soft); --ring: var(--red); }

.rec-top { display: flex; align-items: center; gap: 18px; }
.ring-wrap { position: relative; flex: none; width: 112px; height: 112px; }
.ring { width: 100%; height: 100%; transform: rotate(-90deg); }
.ring circle { fill: none; stroke-width: 11; stroke-linecap: round; }
.ring .ring-bg { stroke: rgba(15, 15, 23, .07); }
.ring .ring-fg { stroke: var(--ring); animation: ring 1.1s cubic-bezier(.2, .8, .2, 1) both; }
@keyframes ring { from { stroke-dashoffset: var(--full); } }
.ring-label { position: absolute; inset: 0; display: grid; place-content: center; text-align: center; }
.ring-label b { font-size: 28px; font-weight: 800; letter-spacing: -.03em; line-height: 1; }
.ring-label small { margin-top: 3px; font-size: 11px; font-weight: 700; color: var(--muted); text-transform: uppercase; letter-spacing: .06em; }

.rec-text small { display: block; font-size: 13px; font-weight: 700; color: var(--muted); text-transform: uppercase; letter-spacing: .06em; }
.rec-text h2 { margin: 2px 0 4px; font-size: 24px; }
.rec-text p { margin: 0; font-size: 14px; color: var(--muted); line-height: 1.4; }

.rec-controls { display: flex; gap: 6px; margin-top: 18px; }
.rec-btn {
  flex: 1;
  min-width: 0;
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 5px;
  padding: 11px 2px;
  border: 0;
  border-radius: 14px;
  background: rgba(255, 255, 255, .8);
  box-shadow: inset 0 0 0 1px var(--line);
  font-size: 13px;
  font-weight: 700;
  transition: transform .15s;
}
.rec-btn:active { transform: scale(.96); }
.rec-btn i { width: 9px; height: 9px; border-radius: 50%; }
.rec-btn.green i { background: var(--green); }
.rec-btn.yellow i { background: var(--yellow); }
.rec-btn.red i { background: var(--red); }
.rec-btn.green.active { background: var(--green); color: #fff; box-shadow: none; }
.rec-btn.yellow.active { background: var(--yellow); color: #fff; box-shadow: none; }
.rec-btn.red.active { background: var(--red); color: #fff; box-shadow: none; }
.rec-btn.active i { background: #fff; }
.rec-pct {
  width: 52px;
  flex: none;
  padding: 0 6px;
  border: 0;
  border-radius: 14px;
  background: rgba(255, 255, 255, .8);
  box-shadow: inset 0 0 0 1px var(--line);
  font: inherit;
  font-weight: 700;
  font-size: 15px;
  text-align: center;
}
.rec-pct::placeholder { color: var(--faint); font-weight: 600; }

/* ---------- Тренировка: цветная карточка ---------- */

.session {
  --c1: #3a5bff;
  --c2: #7a5cff;
  padding: 0;
  overflow: hidden;
}
.session-head {
  position: relative;
  padding: 20px 20px 22px;
  background: linear-gradient(135deg, var(--c1), var(--c2));
  color: #fff;
  overflow: hidden;
}
/* Декоративные круги на фоне шапки */
.session-head::before,
.session-head::after {
  content: "";
  position: absolute;
  border-radius: 50%;
  background: rgba(255, 255, 255, .14);
}
.session-head::before { width: 180px; height: 180px; right: -50px; top: -70px; }
.session-head::after { width: 110px; height: 110px; right: 40px; bottom: -70px; background: rgba(255, 255, 255, .1); }
.session-head > * { position: relative; z-index: 1; }
.session-head .kicker { font-size: 13px; font-weight: 700; opacity: .85; }
.session-head h2 { margin: 4px 0 2px; font-size: 30px; font-weight: 800; letter-spacing: -.03em; line-height: 1.05; }
.session-head p { margin: 0; opacity: .85; font-size: 15px; }
.session-head .chips { display: flex; flex-wrap: wrap; gap: 6px; margin-top: 14px; }
.session-head .pill { background: rgba(255, 255, 255, .2); color: #fff; }
.session-body { padding: 6px 20px 20px; }
.session-note { margin: 14px 0 0; font-size: 14px; color: var(--muted); line-height: 1.45; }

.start-btn {
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 10px;
  width: 100%;
  margin-top: 16px;
  padding: 17px;
  border: 0;
  border-radius: 18px;
  background: linear-gradient(135deg, var(--c1), var(--c2));
  color: #fff;
  font-size: 17px;
  font-weight: 800;
  box-shadow: 0 12px 28px -12px var(--c1);
  transition: transform .15s;
}
.start-btn:active { transform: scale(.98); }
.start-btn svg { width: 20px; height: 20px; }

/* ---------- Список упражнений ---------- */

.ex-list { list-style: none; margin: 0; padding: 0; }
.ex {
  display: flex;
  align-items: center;
  gap: 13px;
  width: 100%;
  padding: 13px 0;
  border: 0;
  border-top: 1px solid var(--line);
  background: none;
  text-align: left;
}
.ex-list li:first-child .ex { border-top: 0; }
.ex-num {
  flex: none;
  display: grid;
  place-items: center;
  width: 34px;
  height: 34px;
  border-radius: 11px;
  background: var(--surface);
  font-size: 14px;
  font-weight: 800;
  color: var(--muted);
}
.ex.main .ex-num { background: linear-gradient(135deg, var(--c1, var(--accent)), var(--c2, var(--accent-2))); color: #fff; }
.ex.cardio .ex-num { background: var(--red-soft); color: var(--red); }
.ex-body { flex: 1; min-width: 0; }
.ex-name { display: block; font-weight: 700; font-size: 16px; line-height: 1.25; }
.ex-dose { display: block; margin-top: 2px; color: var(--muted); font-size: 14px; }
.ex-chev { flex: none; color: var(--faint); font-size: 22px; }

/* ---------- День отдыха ---------- */

.rest { text-align: center; padding: 28px 20px; background: linear-gradient(160deg, #eaf4ff, #f4eeff); }
.rest .emoji { font-size: 52px; line-height: 1; }
.rest h2 { margin-top: 12px; font-size: 26px; }
.rest .next {
  display: flex;
  align-items: center;
  gap: 12px;
  margin-top: 18px;
  padding: 12px 14px;
  border-radius: 18px;
  background: var(--card);
  text-align: left;
}
.rest .next i { flex: none; width: 40px; height: 40px; border-radius: 12px; background: linear-gradient(135deg, var(--c1), var(--c2)); }
.rest .next small { display: block; color: var(--muted); font-size: 13px; font-weight: 600; }
.rest .next b { font-size: 16px; }

/* ---------- Кнопки ---------- */

.btn {
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 8px;
  width: 100%;
  margin-top: 16px;
  padding: 16px 18px;
  border: 0;
  border-radius: 18px;
  background: var(--text);
  color: #fff;
  font-size: 17px;
  font-weight: 700;
  transition: transform .15s;
}
.btn:active { transform: scale(.98); }
.btn.secondary { background: var(--card); color: var(--text); box-shadow: var(--shadow); }
.btn.danger { background: none; color: var(--red); box-shadow: none; }
.btn:disabled { opacity: .35; }

/* ---------- План ---------- */

.summary { display: flex; gap: 8px; overflow-x: auto; margin: 0 -18px; padding: 2px 18px 4px; scrollbar-width: none; }
.summary::-webkit-scrollbar { display: none; }
.summary .pill { background: var(--card); box-shadow: var(--shadow); color: var(--text); padding: 9px 14px; font-size: 14px; }
.summary .pill span { color: var(--muted); font-weight: 600; }

.cycle { display: grid; grid-template-columns: repeat(6, 1fr); gap: 6px; }
.cycle div { text-align: center; }
.cycle i { display: block; height: 8px; border-radius: 4px; background: var(--surface-2); }
.cycle i.done { background: var(--accent); opacity: .35; }
.cycle i.now { background: linear-gradient(90deg, var(--accent), var(--accent-2)); }
.cycle i.deload { background: var(--yellow-soft); }
.cycle i.deload.now { background: var(--yellow); }
.cycle span { display: block; margin-top: 6px; font-size: 12px; font-weight: 700; color: var(--faint); }
.cycle span.now { color: var(--text); }
.cycle-note { margin: 14px 0 0; font-size: 14px; color: var(--muted); line-height: 1.45; }

.week-strip { display: grid; grid-template-columns: repeat(7, 1fr); gap: 6px; }
.wd {
  display: flex;
  flex-direction: column;
  align-items: center;
  gap: 7px;
  padding: 10px 0 11px;
  border: 0;
  border-radius: 16px;
  background: var(--card);
  box-shadow: var(--shadow);
  font-size: 13px;
  font-weight: 700;
  color: var(--muted);
}
.wd i { width: 22px; height: 22px; border-radius: 8px; background: var(--surface); }
.wd.train i { background: linear-gradient(135deg, var(--c1), var(--c2)); }
.wd.today { color: var(--text); box-shadow: inset 0 0 0 2px var(--text); }

/* Тренировки недели — карточки, которые листаются вбок */
.days-scroller {
  display: flex;
  gap: 12px;
  overflow-x: auto;
  scroll-snap-type: x mandatory;
  margin: 0 -18px;
  padding: 4px 18px 18px;
  scrollbar-width: none;
}
.days-scroller::-webkit-scrollbar { display: none; }
.days-scroller .session { flex: none; width: calc(100% - 28px); scroll-snap-align: center; margin: 0; }
.dots { display: flex; justify-content: center; gap: 6px; margin-top: -4px; }
.dots i { width: 6px; height: 6px; border-radius: 3px; background: var(--surface-2); transition: width .2s, background .2s; }
.dots i.on { width: 18px; background: var(--text); }
.hint-center { text-align: center; color: var(--muted); font-size: 14px; margin: 12px 0 0; }

/* ---------- Анкета ---------- */

.onb-top { display: flex; align-items: center; gap: 12px; margin-top: 8px; }
.onb-back { width: 38px; height: 38px; border: 0; border-radius: 50%; background: var(--card); box-shadow: var(--shadow); font-size: 20px; }
.onb-back:disabled { visibility: hidden; }
.progress { flex: 1; height: 6px; border-radius: 3px; background: var(--surface-2); overflow: hidden; }
.progress i { display: block; height: 100%; background: linear-gradient(90deg, var(--accent), var(--accent-2)); border-radius: 3px; transition: width .35s; }

.onb h1 { margin: 34px 0 6px; font-size: 31px; font-weight: 800; line-height: 1.1; letter-spacing: -.03em; }
.onb .hint { margin: 0 0 22px; color: var(--muted); }

.choices { display: flex; flex-direction: column; gap: 10px; }
.choice {
  display: flex;
  align-items: center;
  gap: 14px;
  width: 100%;
  padding: 16px;
  border: 0;
  border-radius: 20px;
  background: var(--card);
  box-shadow: var(--shadow);
  text-align: left;
  transition: transform .15s, box-shadow .15s;
}
.choice:active { transform: scale(.98); }
.choice .emoji { font-size: 28px; line-height: 1; }
.choice b { display: block; font-size: 17px; }
.choice small { display: block; color: var(--muted); font-size: 14px; line-height: 1.35; margin-top: 2px; }
.choice small.ok { color: var(--green); font-weight: 700; }
.choice.active { box-shadow: inset 0 0 0 2px var(--accent), 0 10px 24px -14px var(--accent); background: var(--accent-soft); }

.chips { display: flex; flex-wrap: wrap; gap: 8px; }
.chip {
  padding: 12px 18px;
  border: 0;
  border-radius: 999px;
  background: var(--card);
  box-shadow: var(--shadow);
  font-weight: 700;
}
.chip.active { background: linear-gradient(135deg, var(--accent), var(--accent-2)); color: #fff; }
.days-grid { display: grid; grid-template-columns: repeat(7, 1fr); gap: 6px; }
.days-grid .chip { padding: 15px 0; border-radius: 16px; text-align: center; }

.field { display: flex; align-items: center; justify-content: space-between; gap: 12px; padding: 14px 16px; border-radius: 18px; background: var(--card); box-shadow: var(--shadow); }
.field + .field { margin-top: 10px; }
.field input {
  width: 110px;
  padding: 9px 10px;
  border: 0;
  border-radius: 12px;
  background: var(--surface);
  font: inherit;
  font-weight: 700;
  text-align: right;
}
.onb-footer { margin-top: 28px; }
.onb-footer .btn, .welcome .btn { background: linear-gradient(135deg, var(--accent), var(--accent-2)); box-shadow: 0 14px 30px -14px var(--accent); }

/* Экран приветствия с плавающими цветными пятнами */
.welcome { position: relative; min-height: calc(100vh - 60px); display: flex; flex-direction: column; justify-content: flex-end; padding-bottom: 12px; }
.blobs { position: fixed; inset: 0; z-index: -1; overflow: hidden; background: var(--bg); }
.blobs i { position: absolute; border-radius: 50%; filter: blur(50px); opacity: .55; animation: float 9s ease-in-out infinite alternate; }
.blobs i:nth-child(1) { width: 320px; height: 320px; background: #ff7a7a; top: -80px; left: -90px; }
.blobs i:nth-child(2) { width: 300px; height: 300px; background: #6f8cff; top: 120px; right: -120px; animation-delay: -3s; }
.blobs i:nth-child(3) { width: 260px; height: 260px; background: #b388ff; top: 330px; left: 10px; animation-delay: -6s; }
@keyframes float { to { transform: translate(30px, 40px) scale(1.1); } }
.welcome h1 { font-size: 42px; margin: 0 0 10px; }
.features { display: flex; flex-direction: column; gap: 10px; margin: 20px 0 6px; }
.features div { display: flex; align-items: center; gap: 12px; padding: 12px 14px; border-radius: 18px; background: rgba(255, 255, 255, .78); font-weight: 600; font-size: 15px; }
.features span { font-size: 22px; }

.building { text-align: center; padding-top: 24vh; }
.spinner { width: 46px; height: 46px; margin: 0 auto 20px; border: 4px solid var(--surface-2); border-top-color: var(--accent); border-radius: 50%; animation: spin .8s linear infinite; }
@keyframes spin { to { transform: rotate(360deg); } }

/* ---------- Нижнее меню: плавающая панель ---------- */

.tabbar {
  position: fixed;
  left: 50%;
  bottom: calc(12px + env(safe-area-inset-bottom));
  z-index: 30;
  transform: translateX(-50%);
  display: flex;
  width: min(420px, calc(100% - 28px));
  padding: 6px;
  border-radius: 26px;
  background: rgba(255, 255, 255, .96);
  box-shadow: 0 10px 30px -10px rgba(15, 15, 23, .25), 0 0 0 1px rgba(15, 15, 23, .04);
}
.tabbar button {
  flex: 1;
  display: flex;
  flex-direction: column;
  align-items: center;
  gap: 2px;
  padding: 7px 0 6px;
  border: 0;
  border-radius: 20px;
  background: none;
  font-size: 11px;
  font-weight: 700;
  color: var(--faint);
  transition: background .2s, color .2s;
}
.tabbar svg { width: 24px; height: 24px; }
.tabbar button.active { color: var(--accent); background: var(--accent-soft); }

/* ---------- Шторка с упражнением ---------- */

.sheet-backdrop {
  position: fixed;
  inset: 0;
  z-index: 50;
  display: flex;
  align-items: flex-end;
  justify-content: center;
  background: rgba(15, 15, 23, .35);
  animation: fade .2s;
}
.sheet {
  width: 100%;
  max-width: 560px;
  max-height: 88vh;
  overflow-y: auto;
  padding: 10px 20px calc(24px + env(safe-area-inset-bottom));
  border-radius: 28px 28px 0 0;
  background: var(--card);
  animation: up .3s cubic-bezier(.2, .8, .2, 1);
}
.sheet-grip { width: 40px; height: 5px; margin: 0 auto 14px; border-radius: 3px; background: var(--surface-2); }
.sheet h2 { margin: 0; font-size: 26px; font-weight: 800; line-height: 1.15; letter-spacing: -.025em; }
.sheet .meta-row { display: flex; gap: 6px; flex-wrap: wrap; margin-top: 12px; }
.sheet .tip { margin: 16px 0 0; line-height: 1.55; }
.dose-grid { display: grid; grid-template-columns: repeat(3, 1fr); gap: 8px; margin-top: 16px; }
.dose-grid div { padding: 13px 8px; border-radius: 16px; background: var(--surface); text-align: center; }
.dose-grid span { display: block; font-size: 12px; color: var(--muted); font-weight: 600; }
.dose-grid b { font-size: 18px; font-weight: 800; }
.alt { display: flex; justify-content: space-between; align-items: center; width: 100%; padding: 14px; border: 0; border-radius: 16px; background: var(--surface); text-align: left; }
.alt + .alt { margin-top: 8px; }
.alt span { color: var(--accent); font-weight: 700; font-size: 14px; }

.toast {
  position: fixed;
  left: 50%;
  bottom: calc(var(--tabbar-h) + 30px + env(safe-area-inset-bottom));
  z-index: 60;
  transform: translateX(-50%);
  max-width: calc(100% - 40px);
  padding: 12px 18px;
  border-radius: 16px;
  background: var(--text);
  color: #fff;
  font-size: 14px;
  font-weight: 600;
  animation: fade .2s;
}

.placeholder { text-align: center; padding: 14vh 20px 0; color: var(--muted); }
.placeholder .emoji { font-size: 56px; }
.placeholder h2 { color: var(--text); font-size: 24px; font-weight: 800; margin: 14px 0 6px; }