/* ==================================================
   Barra Livre — tema escuro "volt"
   Fundo grafite, acento verde-limão, níveis em
   verde / âmbar / vermelho e mapa de calor nos músculos.
================================================== */

:root {
    --bg:        #0b0e13;
    --bg-2:      #12161d;
    --bg-3:      #191e27;
    --bg-4:      #212835;
    --linha:     #252c38;
    --linha-2:   #313a49;

    --texto:     #eef2f7;
    --texto-2:   #a3adbd;
    --texto-3:   #6e7889;

    --acc:       #c8f53d;
    --acc-2:     #a6d61c;
    --acc-ink:   #0b0e13;
    --acc-suave: rgba(200, 245, 61, .12);

    --ini:       #3ddc97;
    --int:       #ffc542;
    --ava:       #ff5468;
    --azul:      #4fa3ff;
    --perigo:    #ff5468;

    --heat-0:    #2a3241;
    --heat-1:    #f5c542;
    --heat-2:    #ff8a3d;
    --heat-3:    #ff4757;

    --raio:      16px;
    --raio-p:    10px;
    --sombra:    0 10px 30px rgba(0, 0, 0, .35);

    --f-titulo:  'Barlow Condensed', 'Arial Narrow', sans-serif;
    --f-texto:   'Inter', system-ui, -apple-system, 'Segoe UI', sans-serif;

    --nav-h:     68px;
    --nav-w:     92px;
    --seguro-b:  env(safe-area-inset-bottom, 0px);

    color-scheme: dark;
}

*, *::before, *::after { box-sizing: border-box; }

[hidden] { display: none !important; }

html { -webkit-text-size-adjust: 100%; }

body {
    margin: 0;
    background: var(--bg);
    color: var(--texto);
    font: 15px/1.5 var(--f-texto);
    -webkit-font-smoothing: antialiased;
    min-height: 100vh;
}

img { max-width: 100%; display: block; }
a { color: inherit; text-decoration: none; }
button, input, select, textarea { font: inherit; color: inherit; }
button { cursor: pointer; }
h1, h2, h3, h4 { margin: 0; line-height: 1.15; }
p { margin: 0; }

.ti { line-height: 1; }

::selection { background: var(--acc); color: var(--acc-ink); }

/* ---------- Estrutura ---------- */

body.com-nav { padding-bottom: calc(var(--nav-h) + var(--seguro-b) + 12px); }

.conteudo { min-height: 100vh; }

.wrap {
    width: 100%;
    max-width: 1120px;
    margin: 0 auto;
    padding: 0 16px;
}

.topo {
    position: sticky;
    top: 0;
    z-index: 20;
    background: rgba(11, 14, 19, .86);
    backdrop-filter: blur(14px);
    -webkit-backdrop-filter: blur(14px);
    border-bottom: 1px solid transparent;
    transition: border-color .2s;
}
.topo.rolou { border-bottom-color: var(--linha); }
.topo .wrap {
    display: flex;
    align-items: center;
    gap: 12px;
    min-height: 60px;
}
.topo h1 {
    font: 700 26px/1 var(--f-titulo);
    text-transform: uppercase;
    letter-spacing: .02em;
    flex: 1;
    min-width: 0;
    white-space: nowrap;
    overflow: hidden;
    text-overflow: ellipsis;
}
.topo__voltar {
    width: 40px; height: 40px;
    display: grid; place-items: center;
    border-radius: 50%;
    background: var(--bg-3);
    font-size: 20px;
    flex: none;
}

.secao { margin-top: 28px; }
.secao__cab {
    display: flex;
    align-items: baseline;
    justify-content: space-between;
    gap: 12px;
    margin-bottom: 12px;
}
.secao__cab h2, .titulo-secao {
    font: 700 21px/1.1 var(--f-titulo);
    text-transform: uppercase;
    letter-spacing: .03em;
}
.secao__cab a { color: var(--acc); font-size: 13px; font-weight: 600; }
.sub { color: var(--texto-2); font-size: 13px; }
.mudo { color: var(--texto-3); }

/* ---------- Navegação ---------- */

.nav {
    position: fixed;
    left: 0; right: 0; bottom: 0;
    z-index: 50;
    display: flex;
    justify-content: space-around;
    align-items: stretch;
    height: calc(var(--nav-h) + var(--seguro-b));
    padding-bottom: var(--seguro-b);
    background: rgba(14, 17, 23, .94);
    backdrop-filter: blur(16px);
    -webkit-backdrop-filter: blur(16px);
    border-top: 1px solid var(--linha);
}
.nav__marca { display: none; }
.nav__item {
    flex: 1;
    display: flex;
    flex-direction: column;
    align-items: center;
    justify-content: center;
    gap: 3px;
    color: var(--texto-3);
    font-size: 11px;
    font-weight: 600;
    letter-spacing: .01em;
    position: relative;
    transition: color .15s;
}
.nav__item .ti { font-size: 24px; }
.nav__item.ativo { color: var(--acc); }
.nav__item.ativo::before {
    content: '';
    position: absolute;
    top: 0;
    width: 28px; height: 3px;
    border-radius: 0 0 3px 3px;
    background: var(--acc);
}

@media (min-width: 900px) {
    body.com-nav { padding-bottom: 0; padding-left: var(--nav-w); }
    .nav {
        top: 0; right: auto;
        width: var(--nav-w);
        height: 100vh;
        flex-direction: column;
        justify-content: flex-start;
        gap: 6px;
        padding: 18px 0;
        border-top: 0;
        border-right: 1px solid var(--linha);
    }
    .nav__marca { display: block; margin: 0 auto 18px; }
    .nav__marca img { width: 46px; height: 46px; border-radius: 12px; }
    .nav__item { flex: none; height: 68px; margin: 0 10px; border-radius: 14px; }
    .nav__item:hover { background: var(--bg-3); color: var(--texto); }
    .nav__item.ativo { background: var(--acc-suave); }
    .nav__item.ativo::before { display: none; }
}

/* ---------- Botões ---------- */

.btn {
    display: inline-flex;
    align-items: center;
    justify-content: center;
    gap: 8px;
    height: 46px;
    padding: 0 18px;
    border: 1px solid var(--linha-2);
    border-radius: 999px;
    background: var(--bg-3);
    color: var(--texto);
    font-weight: 600;
    font-size: 15px;
    white-space: nowrap;
    transition: transform .08s, background .15s, border-color .15s, opacity .15s;
    -webkit-tap-highlight-color: transparent;
}
.btn:hover { border-color: var(--texto-3); }
.btn:active { transform: scale(.97); }
.btn .ti { font-size: 20px; }
.btn--primario {
    background: var(--acc);
    border-color: var(--acc);
    color: var(--acc-ink);
    font-weight: 700;
}
.btn--primario:hover { background: var(--acc-2); border-color: var(--acc-2); }
.btn--fantasma { background: transparent; }
.btn--perigo { color: var(--perigo); border-color: rgba(255, 84, 104, .35); background: rgba(255, 84, 104, .08); }
.btn--bloco { width: 100%; }
.btn--grande { height: 56px; font-size: 17px; padding: 0 26px; }
.btn--peq { height: 36px; padding: 0 14px; font-size: 13px; }
.btn--icone { width: 46px; padding: 0; }
.btn--icone.btn--peq { width: 36px; }
.btn[disabled] { opacity: .45; pointer-events: none; }

/* ---------- Formulários ---------- */

.form { display: grid; gap: 14px; }
.form__linha { display: grid; gap: 12px; grid-template-columns: 1fr 1fr; }
.form__linha--3 { grid-template-columns: repeat(3, 1fr); }
@media (max-width: 480px) { .form__linha--3 { grid-template-columns: 1fr 1fr; } }

.campo { display: grid; gap: 6px; min-width: 0; }
.campo > span { font-size: 12px; font-weight: 600; color: var(--texto-2); text-transform: uppercase; letter-spacing: .05em; }
.campo input, .campo select, .campo textarea, .input {
    width: 100%;
    height: 48px;
    padding: 0 14px;
    border-radius: 12px;
    border: 1px solid var(--linha-2);
    background: var(--bg-3);
    outline: none;
    transition: border-color .15s, box-shadow .15s;
}
.campo textarea { height: auto; min-height: 90px; padding: 12px 14px; resize: vertical; }
.campo input:focus, .campo select:focus, .campo textarea:focus, .input:focus {
    border-color: var(--acc);
    box-shadow: 0 0 0 3px var(--acc-suave);
}
.campo small { color: var(--texto-3); font-size: 12px; }

.busca {
    position: relative;
    flex: 1;
}
.busca .ti {
    position: absolute;
    left: 14px; top: 50%;
    transform: translateY(-50%);
    color: var(--texto-3);
    font-size: 19px;
}
.busca input {
    width: 100%;
    height: 46px;
    padding: 0 14px 0 42px;
    border-radius: 999px;
    border: 1px solid var(--linha-2);
    background: var(--bg-3);
    outline: none;
}
.busca input:focus { border-color: var(--acc); }

/* Grupo de opções em "pílulas" (radio/checkbox) */
.opcoes { display: flex; flex-wrap: wrap; gap: 8px; }
.opcao input { position: absolute; opacity: 0; pointer-events: none; }
.opcao span {
    display: inline-flex;
    align-items: center;
    gap: 6px;
    height: 40px;
    padding: 0 16px;
    border-radius: 999px;
    border: 1px solid var(--linha-2);
    background: var(--bg-3);
    color: var(--texto-2);
    font-weight: 600;
    font-size: 14px;
    cursor: pointer;
    transition: all .15s;
}
.opcao input:checked + span { background: var(--acc); border-color: var(--acc); color: var(--acc-ink); }
.opcao input:focus-visible + span { box-shadow: 0 0 0 3px var(--acc-suave); }

/* Cartões de escolha (nível, método) */
.escolhas { display: grid; gap: 10px; }
.escolha { position: relative; display: block; }
.escolha input { position: absolute; opacity: 0; }
.escolha__corpo {
    display: flex;
    gap: 14px;
    align-items: center;
    padding: 14px 16px;
    border-radius: var(--raio);
    border: 1px solid var(--linha-2);
    background: var(--bg-2);
    cursor: pointer;
    transition: all .15s;
}
.escolha__corpo .ti { font-size: 26px; color: var(--texto-3); }
.escolha__corpo b { display: block; font-size: 15px; }
.escolha__corpo small { color: var(--texto-2); font-size: 13px; }
.escolha input:checked + .escolha__corpo { border-color: var(--acc); background: var(--acc-suave); }
.escolha input:checked + .escolha__corpo .ti { color: var(--acc); }

.interruptor { display: flex; align-items: center; justify-content: space-between; gap: 12px; padding: 12px 0; cursor: pointer; }
.interruptor input { appearance: none; width: 46px; height: 28px; border-radius: 999px; background: var(--bg-4); position: relative; transition: background .2s; flex: none; cursor: pointer; }
.interruptor input::after { content: ''; position: absolute; top: 3px; left: 3px; width: 22px; height: 22px; border-radius: 50%; background: var(--texto-2); transition: transform .2s, background .2s; }
.interruptor input:checked { background: var(--acc); }
.interruptor input:checked::after { transform: translateX(18px); background: var(--acc-ink); }

.alerta {
    display: flex; gap: 10px; align-items: flex-start;
    padding: 12px 14px;
    border-radius: 12px;
    font-size: 14px;
    background: var(--bg-3);
    border: 1px solid var(--linha-2);
}
.alerta .ti { font-size: 19px; flex: none; margin-top: 1px; }
.alerta--erro { background: rgba(255, 84, 104, .1); border-color: rgba(255, 84, 104, .35); color: #ffb3bd; }
.alerta--ok { background: var(--acc-suave); border-color: rgba(200, 245, 61, .35); color: var(--acc); }

/* ---------- Cartões e chips ---------- */

.card {
    background: var(--bg-2);
    border: 1px solid var(--linha);
    border-radius: var(--raio);
    padding: 16px;
}

.chip {
    display: inline-flex;
    align-items: center;
    gap: 5px;
    height: 26px;
    padding: 0 10px;
    border-radius: 999px;
    background: var(--bg-4);
    color: var(--texto-2);
    font-size: 12px;
    font-weight: 600;
    white-space: nowrap;
}
.chip .ti { font-size: 14px; }
.chips { display: flex; flex-wrap: wrap; gap: 6px; }

.nivel {
    display: inline-flex;
    align-items: center;
    gap: 6px;
    height: 24px;
    padding: 0 10px;
    border-radius: 999px;
    font-size: 11px;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: .06em;
    background: rgba(0, 0, 0, .55);
    backdrop-filter: blur(6px);
}
.nivel::before { content: ''; width: 7px; height: 7px; border-radius: 50%; background: currentColor; }
.n-ini { color: var(--ini); }
.n-int { color: var(--int); }
.n-ava { color: var(--ava); }
.n-pro { color: var(--azul); }

/* Dificuldade 1–5 */
.dif { display: inline-flex; align-items: center; gap: 3px; }
.dif i { width: 14px; height: 6px; border-radius: 3px; background: var(--bg-4); }
.dif i.on { background: var(--acc); }
.dif-4 i.on { background: var(--int); }
.dif-5 i.on { background: var(--ava); }
.dif b { margin-left: 6px; font-size: 12px; color: var(--texto-2); font-weight: 600; }

/* ---------- Abas e filtros ---------- */

.abas {
    display: flex;
    gap: 4px;
    padding: 4px;
    border-radius: 999px;
    background: var(--bg-3);
    border: 1px solid var(--linha);
}
.aba {
    flex: 1;
    display: flex; align-items: center; justify-content: center; gap: 6px;
    height: 38px;
    padding: 0 14px;
    border-radius: 999px;
    border: 0;
    background: none;
    color: var(--texto-2);
    font-weight: 600;
    font-size: 14px;
    white-space: nowrap;
}
.aba.ativa { background: var(--bg); color: var(--texto); box-shadow: 0 1px 0 var(--linha-2) inset; }
.aba .cont { font-size: 12px; color: var(--texto-3); }

.rolagem-x {
    display: flex;
    gap: 8px;
    overflow-x: auto;
    scrollbar-width: none;
    margin: 0 -16px;
    padding: 2px 16px;
}
.rolagem-x::-webkit-scrollbar { display: none; }

.filtro {
    flex: none;
    display: inline-flex; align-items: center; gap: 6px;
    height: 38px;
    padding: 0 14px;
    border-radius: 999px;
    border: 1px solid var(--linha-2);
    background: transparent;
    color: var(--texto-2);
    font-weight: 600;
    font-size: 13px;
    white-space: nowrap;
    transition: all .15s;
}
.filtro .ti { font-size: 17px; }
.filtro:hover { color: var(--texto); }
.filtro.ativo { background: var(--texto); border-color: var(--texto); color: var(--bg); }
.filtro.ativo.n-ini-f { background: var(--ini); border-color: var(--ini); }
.filtro.ativo.n-int-f { background: var(--int); border-color: var(--int); }
.filtro.ativo.n-ava-f { background: var(--ava); border-color: var(--ava); color: #fff; }

.barra-filtros { display: grid; gap: 10px; padding: 12px 0 4px; }
.barra-filtros__linha { display: flex; gap: 10px; align-items: center; }

/* ---------- Cartão de treino ---------- */

.grade-treinos {
    display: grid;
    gap: 14px;
    grid-template-columns: repeat(auto-fill, minmax(260px, 1fr));
}

.treino-card {
    position: relative;
    display: flex;
    flex-direction: column;
    border-radius: var(--raio);
    overflow: hidden;
    background: var(--bg-2);
    border: 1px solid var(--linha);
    transition: transform .15s, border-color .15s;
}
.treino-card:hover { transform: translateY(-2px); border-color: var(--linha-2); }
.treino-card__img {
    position: relative;
    aspect-ratio: 16 / 9;
    background: var(--bg-3);
    overflow: hidden;
}
.treino-card__img img { width: 100%; height: 100%; object-fit: cover; }
.treino-card__img::after {
    content: '';
    position: absolute; inset: 0;
    background: linear-gradient(180deg, rgba(11, 14, 19, 0) 40%, rgba(11, 14, 19, .92) 100%);
}
.treino-card__topo {
    position: absolute; top: 10px; left: 10px; right: 10px;
    z-index: 2;
    display: flex; justify-content: space-between; align-items: center;
}
.treino-card__nome {
    position: absolute; left: 14px; right: 14px; bottom: 10px;
    z-index: 2;
}
.treino-card__nome h3 {
    font: 700 23px/1.05 var(--f-titulo);
    text-transform: uppercase;
    letter-spacing: .01em;
    text-shadow: 0 2px 10px rgba(0, 0, 0, .6);
}
.treino-card__nome small { color: var(--texto-2); font-size: 12px; }
.treino-card__info { padding: 12px 14px 14px; display: grid; gap: 10px; }
.meta { display: flex; flex-wrap: wrap; gap: 4px 14px; color: var(--texto-2); font-size: 13px; }
.meta span { display: inline-flex; align-items: center; gap: 5px; }
.meta .ti { font-size: 16px; color: var(--texto-3); }

.fav {
    width: 36px; height: 36px;
    display: grid; place-items: center;
    border-radius: 50%;
    border: 0;
    background: rgba(0, 0, 0, .5);
    backdrop-filter: blur(6px);
    color: #fff;
    font-size: 19px;
    transition: transform .15s, color .15s;
}
.fav.on { color: var(--int); }
.fav:active { transform: scale(.85); }

.treino-card--proprio .treino-card__img {
    background:
        radial-gradient(circle at 20% 20%, rgba(200, 245, 61, .22), transparent 55%),
        radial-gradient(circle at 80% 70%, rgba(79, 163, 255, .2), transparent 55%),
        var(--bg-3);
    display: grid; place-items: center;
}
.treino-card--proprio .treino-card__img .ti { font-size: 54px; color: var(--linha-2); position: relative; top: -12px; }

.vazio {
    display: grid; place-items: center; gap: 10px;
    padding: 44px 20px;
    text-align: center;
    color: var(--texto-2);
    border: 1px dashed var(--linha-2);
    border-radius: var(--raio);
}
.vazio .ti { font-size: 40px; color: var(--texto-3); }

/* ---------- Início ---------- */

.ola { padding-top: 22px; display: flex; align-items: center; gap: 14px; }
.ola__avatar {
    width: 48px; height: 48px; flex: none;
    border-radius: 50%;
    display: grid; place-items: center;
    background: var(--acc);
    color: var(--acc-ink);
    font: 800 20px/1 var(--f-titulo);
}
.ola h1 { font: 700 30px/1 var(--f-titulo); text-transform: uppercase; }
.ola p { color: var(--texto-2); font-size: 14px; margin-top: 4px; }

.frase {
    margin-top: 18px;
    padding: 16px 18px;
    border-radius: var(--raio);
    background: linear-gradient(120deg, rgba(200, 245, 61, .14), rgba(200, 245, 61, .02) 60%), var(--bg-2);
    border: 1px solid rgba(200, 245, 61, .2);
    display: flex; gap: 12px; align-items: flex-start;
}
.frase .ti { color: var(--acc); font-size: 22px; flex: none; }
.frase p { font-weight: 600; font-size: 15px; }

.semana {
    display: grid;
    grid-template-columns: repeat(7, 1fr);
    gap: 6px;
}
.semana__dia {
    display: grid; justify-items: center; gap: 6px;
    padding: 10px 0;
    border-radius: 12px;
    background: var(--bg-2);
    border: 1px solid var(--linha);
    font-size: 11px;
    color: var(--texto-3);
    font-weight: 600;
    text-transform: uppercase;
}
.semana__dia i {
    width: 30px; height: 30px;
    border-radius: 50%;
    display: grid; place-items: center;
    font-style: normal;
    font-size: 14px;
    background: var(--bg-4);
    color: var(--texto-2);
}
.semana__dia.feito i { background: var(--acc); color: var(--acc-ink); }
.semana__dia.hoje { border-color: var(--texto-3); color: var(--texto); }

.numeros {
    display: grid;
    grid-template-columns: repeat(3, 1fr);
    gap: 10px;
}
.numero {
    padding: 14px;
    border-radius: var(--raio);
    background: var(--bg-2);
    border: 1px solid var(--linha);
}
.numero b { display: block; font: 700 30px/1 var(--f-titulo); }
.numero span { color: var(--texto-2); font-size: 12px; }
.numero .ti { color: var(--acc); font-size: 18px; float: right; }

.destaque {
    position: relative;
    display: block;
    border-radius: 20px;
    overflow: hidden;
    border: 1px solid var(--linha);
    min-height: 260px;
    background: var(--bg-3);
}
.destaque img { position: absolute; inset: 0; width: 100%; height: 100%; object-fit: cover; }
.destaque::after {
    content: '';
    position: absolute; inset: 0;
    background: linear-gradient(90deg, rgba(11, 14, 19, .96) 0%, rgba(11, 14, 19, .82) 45%, rgba(11, 14, 19, .2) 100%);
}
.destaque__corpo {
    position: relative; z-index: 2;
    padding: 22px;
    max-width: 520px;
    display: grid; gap: 12px;
}
.destaque__rotulo { color: var(--acc); font-size: 12px; font-weight: 700; text-transform: uppercase; letter-spacing: .1em; display: flex; align-items: center; gap: 6px; }
.destaque h2 { font: 800 40px/.95 var(--f-titulo); text-transform: uppercase; }
.destaque .btn { justify-self: start; }
@media (max-width: 600px) {
    .destaque::after { background: linear-gradient(180deg, rgba(11, 14, 19, .35) 0%, rgba(11, 14, 19, .95) 62%); }
    .destaque__corpo { padding-top: 120px; }
    .destaque h2 { font-size: 34px; }
}

.alternativas { display: grid; gap: 10px; grid-template-columns: repeat(auto-fill, minmax(260px, 1fr)); }
.mini-treino {
    display: flex; gap: 12px; align-items: center;
    padding: 10px;
    border-radius: var(--raio);
    background: var(--bg-2);
    border: 1px solid var(--linha);
}
.mini-treino img { width: 92px; height: 56px; border-radius: 10px; object-fit: cover; flex: none; }
.mini-treino b { font: 700 18px/1.05 var(--f-titulo); text-transform: uppercase; display: block; }
.mini-treino small { color: var(--texto-2); font-size: 12px; }

.retomar {
    display: none;
    align-items: center; gap: 12px;
    padding: 14px 16px;
    border-radius: var(--raio);
    background: rgba(79, 163, 255, .1);
    border: 1px solid rgba(79, 163, 255, .35);
    margin-top: 16px;
}
.retomar.visivel { display: flex; }
.retomar .ti { font-size: 26px; color: var(--azul); }
.retomar div { flex: 1; min-width: 0; }
.retomar small { color: var(--texto-2); }

.focos-grade {
    display: grid;
    grid-template-columns: repeat(auto-fill, minmax(140px, 1fr));
    gap: 10px;
}
.foco-item {
    display: flex; align-items: center; gap: 10px;
    padding: 14px;
    border-radius: var(--raio);
    background: var(--bg-2);
    border: 1px solid var(--linha);
    font-weight: 600;
    transition: border-color .15s, background .15s;
}
.foco-item:hover { border-color: var(--acc); background: var(--acc-suave); }
.foco-item .ti { font-size: 22px; color: var(--acc); }
.foco-item small { display: block; color: var(--texto-3); font-weight: 500; font-size: 12px; }

/* ---------- Detalhe do treino ---------- */

.hero {
    position: relative;
    margin: 0 -16px;
    background: #000;
    cursor: zoom-in;
}
.hero img { width: 100%; aspect-ratio: 16 / 9; object-fit: cover; }
.hero__zoom {
    position: absolute; right: 12px; bottom: 12px;
    display: inline-flex; align-items: center; gap: 6px;
    height: 32px; padding: 0 12px;
    border-radius: 999px;
    background: rgba(0, 0, 0, .65);
    font-size: 12px; font-weight: 600;
}
@media (min-width: 760px) {
    .hero { margin: 0; border-radius: 20px; overflow: hidden; border: 1px solid var(--linha); }
}

.treino-cab { padding-top: 18px; display: grid; gap: 10px; }
.treino-cab h1 { font: 800 42px/.95 var(--f-titulo); text-transform: uppercase; letter-spacing: .01em; }
.treino-cab__linha { display: flex; flex-wrap: wrap; gap: 8px 14px; align-items: center; color: var(--texto-2); font-size: 14px; }

.stats {
    display: grid;
    grid-template-columns: repeat(auto-fill, minmax(150px, 1fr));
    gap: 10px;
}
.stat {
    padding: 14px;
    border-radius: var(--raio);
    background: var(--bg-2);
    border: 1px solid var(--linha);
    display: grid; gap: 4px;
}
.stat .ti { font-size: 20px; color: var(--acc); }
.stat b { font: 700 24px/1 var(--f-titulo); }
.stat span { color: var(--texto-2); font-size: 12px; }

.duas-col { display: grid; gap: 16px; }
@media (min-width: 900px) {
    .duas-col { grid-template-columns: 1.15fr .85fr; align-items: start; }
    .duas-col--fixa > :last-child { position: sticky; top: 76px; }
}

/* Lista de exercícios */
.exs { display: grid; gap: 8px; counter-reset: ex; }
.ex {
    display: grid;
    grid-template-columns: 40px 1fr auto;
    gap: 12px;
    align-items: center;
    padding: 12px 14px 12px 12px;
    border-radius: 14px;
    background: var(--bg-2);
    border: 1px solid var(--linha);
}
.ex__num {
    width: 40px; height: 40px;
    border-radius: 12px;
    display: grid; place-items: center;
    background: var(--bg-4);
    font: 700 18px/1 var(--f-titulo);
    color: var(--texto-2);
    position: relative;
}
.ex__num .ti { position: absolute; right: -6px; bottom: -6px; font-size: 14px; background: var(--bg-2); color: var(--acc); border-radius: 50%; padding: 3px; }
.ex__nome b { display: block; font-weight: 600; font-size: 15px; line-height: 1.25; }
.ex__nome small { color: var(--texto-3); font-size: 12px; }
.ex__nome em { display: block; color: var(--int); font-size: 12px; font-style: normal; margin-top: 2px; }
.ex__qtd { text-align: right; }
.ex__qtd b { display: block; font: 700 26px/1 var(--f-titulo); color: var(--acc); }
.ex__qtd small { color: var(--texto-2); font-size: 11px; text-transform: uppercase; letter-spacing: .04em; }
.ex__dica {
    grid-column: 1 / -1;
    display: none;
    padding: 10px 12px;
    border-radius: 10px;
    background: var(--bg-3);
    color: var(--texto-2);
    font-size: 13px;
}
.ex.aberto .ex__dica { display: block; }
.ex { cursor: pointer; }
.ex--descanso { background: transparent; border-style: dashed; }
.ex--descanso .ex__qtd b { color: var(--azul); }

/* Barras de estratégia e músculos */
.barras { display: grid; gap: 10px; }
.barra-linha { display: grid; grid-template-columns: 96px 1fr 32px; gap: 10px; align-items: center; font-size: 13px; }
.barra-linha > span:first-child { color: var(--texto-2); }
.barra-linha b { text-align: right; font-size: 12px; color: var(--texto-2); }
.segmentos { display: grid; grid-template-columns: repeat(5, 1fr); gap: 4px; }
.segmentos i { height: 8px; border-radius: 4px; background: var(--bg-4); }
.segmentos i.on { background: var(--acc); }
.trilho { height: 8px; border-radius: 4px; background: var(--bg-4); overflow: hidden; }
.trilho i { display: block; height: 100%; border-radius: 4px; background: linear-gradient(90deg, var(--heat-1), var(--heat-3)); }

/* Mapa do corpo */
.corpo { width: 100%; height: auto; display: block; }
.corpo .base { fill: #1d2330; }
.corpo .mu { fill: var(--heat-0); stroke: var(--bg-2); stroke-width: 1.4; transition: fill .3s; }
.corpo .mu.n1 { fill: var(--heat-1); }
.corpo .mu.n2 { fill: var(--heat-2); }
.corpo .mu.n3 { fill: var(--heat-3); }
.corpo .linha { stroke: rgba(11, 14, 19, .45); stroke-width: 1.2; fill: none; }
.corpo .rotulo { fill: var(--texto-3); font: 600 12px var(--f-texto); text-anchor: middle; text-transform: uppercase; letter-spacing: .1em; }
.legenda-corpo { display: flex; justify-content: center; gap: 14px; font-size: 12px; color: var(--texto-2); margin-top: 8px; }
.legenda-corpo span { display: inline-flex; align-items: center; gap: 6px; }
.legenda-corpo i { width: 12px; height: 12px; border-radius: 4px; }
.legenda-corpo .n1 { background: var(--heat-1); }
.legenda-corpo .n2 { background: var(--heat-2); }
.legenda-corpo .n3 { background: var(--heat-3); }

.cta-fixo {
    position: sticky;
    bottom: calc(var(--nav-h) + var(--seguro-b) + 10px);
    z-index: 30;
    margin-top: 22px;
    display: flex; gap: 10px;
    padding: 10px;
    border-radius: 999px;
    background: rgba(18, 22, 29, .92);
    backdrop-filter: blur(14px);
    -webkit-backdrop-filter: blur(14px);
    border: 1px solid var(--linha-2);
    box-shadow: var(--sombra);
}
.cta-fixo .btn--primario { flex: 1; }
@media (min-width: 900px) { .cta-fixo { bottom: 16px; } }

/* Lightbox da imagem original */
.lightbox {
    position: fixed; inset: 0; z-index: 200;
    background: rgba(0, 0, 0, .94);
    display: none;
    overflow: auto;
}
.lightbox.aberto { display: block; }
.lightbox img { width: 100%; max-width: 1366px; min-width: 900px; margin: 0 auto; }
@media (min-width: 900px) { .lightbox img { min-width: 0; margin-top: 50vh; transform: translateY(-50%); } }
.lightbox__fechar {
    position: fixed; top: 14px; right: 14px; z-index: 2;
    width: 44px; height: 44px;
    border-radius: 50%; border: 0;
    background: rgba(255, 255, 255, .12);
    font-size: 22px;
}

/* ---------- Bottom sheet / modal ---------- */

.sheet {
    position: fixed; inset: 0; z-index: 150;
    display: none;
    align-items: flex-end;
    justify-content: center;
    background: rgba(0, 0, 0, .6);
}
.sheet.aberto { display: flex; animation: aparece .15s; }
.sheet__painel {
    width: 100%;
    max-width: 620px;
    max-height: 90vh;
    overflow-y: auto;
    background: var(--bg-2);
    border: 1px solid var(--linha-2);
    border-radius: 22px 22px 0 0;
    padding: 10px 18px calc(22px + var(--seguro-b));
    animation: sobe .22s cubic-bezier(.2, .9, .3, 1);
}
.sheet__alca { width: 42px; height: 5px; border-radius: 3px; background: var(--linha-2); margin: 0 auto 14px; }
.sheet__cab { display: flex; gap: 12px; align-items: flex-start; margin-bottom: 14px; }
.sheet__cab h2 { font: 700 28px/1 var(--f-titulo); text-transform: uppercase; flex: 1; }
@media (min-width: 700px) {
    .sheet { align-items: center; }
    .sheet__painel { border-radius: 22px; padding-bottom: 22px; }
}
@keyframes sobe { from { transform: translateY(40px); opacity: 0; } }
@keyframes aparece { from { opacity: 0; } }

/* ---------- Toast ---------- */

.toast {
    position: fixed;
    left: 50%;
    bottom: calc(var(--nav-h) + var(--seguro-b) + 18px);
    z-index: 300;
    transform: translate(-50%, 20px);
    opacity: 0;
    pointer-events: none;
    padding: 12px 18px;
    border-radius: 999px;
    background: var(--texto);
    color: var(--bg);
    font-weight: 600;
    font-size: 14px;
    box-shadow: var(--sombra);
    transition: opacity .2s, transform .2s;
    max-width: calc(100% - 32px);
}
.toast.visivel { opacity: 1; transform: translate(-50%, 0); }
.toast.erro { background: var(--perigo); color: #fff; }
.tela-cheia .toast { bottom: 24px; }

/* ---------- Histórico ---------- */

.mapa-calor { overflow-x: auto; scrollbar-width: none; }
.mapa-calor__grade {
    display: grid;
    grid-auto-flow: column;
    grid-template-rows: repeat(7, 14px);
    gap: 4px;
    width: max-content;
}
.mapa-calor__grade i { width: 14px; height: 14px; border-radius: 4px; background: var(--bg-4); }
.mapa-calor__grade i.c1 { background: rgba(200, 245, 61, .4); }
.mapa-calor__grade i.c2 { background: rgba(200, 245, 61, .7); }
.mapa-calor__grade i.c3 { background: var(--acc); }
.mapa-calor__grade i.vazio-dia { background: transparent; }
.mapa-calor__grade i.hoje { outline: 2px solid var(--texto-2); outline-offset: 1px; }

.sessoes { display: grid; gap: 8px; }
.sessao {
    display: grid;
    grid-template-columns: 52px 1fr auto;
    gap: 12px;
    align-items: center;
    padding: 12px;
    border-radius: 14px;
    background: var(--bg-2);
    border: 1px solid var(--linha);
}
.sessao__data {
    width: 52px; height: 52px;
    border-radius: 12px;
    display: grid; place-items: center; align-content: center;
    background: var(--bg-4);
    line-height: 1;
}
.sessao__data b { font: 700 22px/1 var(--f-titulo); }
.sessao__data small { font-size: 10px; text-transform: uppercase; color: var(--texto-2); font-weight: 600; }
.sessao__info b { display: block; font: 700 19px/1.1 var(--f-titulo); text-transform: uppercase; }
.sessao__info .meta { font-size: 12px; margin-top: 4px; }
.sessao__info p { color: var(--texto-2); font-size: 13px; margin-top: 6px; font-style: italic; }
.esforco { display: inline-grid; place-items: center; min-width: 30px; height: 22px; padding: 0 7px; border-radius: 6px; font-size: 12px; font-weight: 700; background: var(--bg-4); }
.esforco.e1 { color: var(--ini); }
.esforco.e2 { color: var(--int); }
.esforco.e3 { color: var(--ava); }
.mes { font: 700 15px var(--f-titulo); text-transform: uppercase; letter-spacing: .08em; color: var(--texto-3); margin: 18px 0 8px; }

/* ---------- Biblioteca de exercícios ---------- */

.lista-exs { display: grid; gap: 8px; grid-template-columns: repeat(auto-fill, minmax(300px, 1fr)); }
.ex-card {
    display: flex; gap: 12px; align-items: center;
    padding: 12px;
    border-radius: 14px;
    background: var(--bg-2);
    border: 1px solid var(--linha);
    text-align: left;
    width: 100%;
    color: inherit;
    transition: border-color .15s;
}
.ex-card:hover { border-color: var(--linha-2); }
.ex-card__icone {
    width: 44px; height: 44px; flex: none;
    border-radius: 12px;
    display: grid; place-items: center;
    background: var(--bg-4);
    font-size: 22px;
    color: var(--acc);
}
.ex-card__icone.c-puxar { color: var(--azul); }
.ex-card__icone.c-pernas { color: var(--ini); }
.ex-card__icone.c-core { color: var(--int); }
.ex-card__icone.c-cardio { color: var(--ava); }
.ex-card__icone.c-habilidade { color: #c58cff; }
.ex-card__txt { flex: 1; min-width: 0; }
.ex-card__txt b { display: block; font-weight: 600; white-space: nowrap; overflow: hidden; text-overflow: ellipsis; }
.ex-card__txt small { color: var(--texto-3); font-size: 12px; display: block; white-space: nowrap; overflow: hidden; text-overflow: ellipsis; }

/* ---------- Perfil ---------- */

.perfil-cab { display: flex; gap: 16px; align-items: center; padding-top: 20px; }
.perfil-cab .ola__avatar { width: 64px; height: 64px; font-size: 26px; }
.perfil-cab h1 { font: 700 30px/1 var(--f-titulo); text-transform: uppercase; }
.imc { display: flex; align-items: center; gap: 12px; }
.imc b { font: 700 32px/1 var(--f-titulo); }
.boasvindas {
    margin-top: 16px;
    padding: 18px;
    border-radius: var(--raio);
    background: linear-gradient(135deg, rgba(200, 245, 61, .18), rgba(79, 163, 255, .1));
    border: 1px solid rgba(200, 245, 61, .3);
}
.boasvindas h2 { font: 800 28px/1 var(--f-titulo); text-transform: uppercase; margin-bottom: 6px; }

/* ---------- Montar treino ---------- */

.itens-edit { display: grid; gap: 10px; }
.item-edit {
    padding: 12px;
    border-radius: 14px;
    background: var(--bg-2);
    border: 1px solid var(--linha);
    display: grid;
    gap: 10px;
}
.item-edit__cab { display: flex; gap: 10px; align-items: center; }
.item-edit__cab .ex__num { flex: none; }
.item-edit__cab b { flex: 1; min-width: 0; font-weight: 600; }
.item-edit__campos { display: grid; grid-template-columns: 70px 1fr 1fr; gap: 8px; }
.item-edit__campos .input { height: 42px; padding: 0 10px; }
.item-edit__extra { display: grid; grid-template-columns: auto 1fr; gap: 8px; align-items: center; }
.mini-check { display: inline-flex; align-items: center; gap: 6px; font-size: 13px; color: var(--texto-2); white-space: nowrap; }
.mini-check input { width: 18px; height: 18px; accent-color: var(--acc); }
.seletor-lista { display: grid; gap: 6px; margin-top: 12px; max-height: 55vh; overflow-y: auto; }

/* ---------- Login ---------- */

.pg-login { min-height: 100vh; }
.login {
    min-height: 100vh;
    display: grid;
    place-items: center;
    padding: 24px 16px;
    position: relative;
    overflow: hidden;
}
.login__fundo {
    position: absolute; inset: -40px;
    background: var(--fundo) center / cover no-repeat;
    filter: blur(18px) saturate(1.2) brightness(.45);
    transform: scale(1.1);
}
.login__fundo::after {
    content: '';
    position: absolute; inset: 0;
    background: radial-gradient(ellipse at top, rgba(200, 245, 61, .14), transparent 60%), linear-gradient(180deg, rgba(11, 14, 19, .3), var(--bg));
}
.login__cartao {
    position: relative;
    width: 100%;
    max-width: 440px;
    padding: 26px 22px;
    border-radius: 24px;
    background: rgba(18, 22, 29, .9);
    backdrop-filter: blur(20px);
    -webkit-backdrop-filter: blur(20px);
    border: 1px solid var(--linha-2);
    box-shadow: 0 30px 80px rgba(0, 0, 0, .5);
    display: grid;
    gap: 18px;
}
.login__marca { display: flex; gap: 14px; align-items: center; }
.login__marca img { border-radius: 14px; }
.login__marca h1 { font: 800 34px/1 var(--f-titulo); text-transform: uppercase; letter-spacing: .02em; }
.login__marca p { color: var(--texto-2); font-size: 13px; margin-top: 4px; }
.login__rodape { text-align: center; color: var(--texto-3); font-size: 12px; }

/* ==================================================
   PLAYER (treinar)
================================================== */

.tela-cheia { overflow: hidden; }
.player {
    position: fixed; inset: 0;
    display: flex;
    flex-direction: column;
    background: var(--bg);
    padding: env(safe-area-inset-top, 0) 0 var(--seguro-b);
    --fase: var(--acc);
    transition: background .4s;
}
.player[hidden] { display: none; }
.player[data-fase="descanso"] { --fase: var(--azul); background: #0a1019; }
.player[data-fase="aquecimento"] { --fase: var(--int); }
.player[data-fase="alongamento"] { --fase: #c58cff; }
.player[data-fase="prepara"] { --fase: var(--int); }

.player__topo {
    display: flex; align-items: center; gap: 10px;
    padding: 12px 16px;
}
.player__topo .btn--icone { width: 42px; height: 42px; flex: none; }
.player__titulo { flex: 1; min-width: 0; text-align: center; }
.player__titulo b { display: block; font: 700 17px/1.1 var(--f-titulo); text-transform: uppercase; white-space: nowrap; overflow: hidden; text-overflow: ellipsis; }
.player__titulo small { color: var(--texto-2); font-size: 12px; font-variant-numeric: tabular-nums; }

.player__progresso { display: flex; gap: 4px; padding: 0 16px; }
.player__progresso i { flex: 1; height: 5px; border-radius: 3px; background: var(--bg-4); transition: background .3s; }
.player__progresso i.feito { background: var(--fase); opacity: .55; }
.player__progresso i.atual { background: var(--fase); }

.player__palco {
    flex: 1;
    display: flex;
    flex-direction: column;
    align-items: center;
    justify-content: center;
    text-align: center;
    gap: 12px;
    padding: 12px 20px;
    min-height: 0;
}
.player__fase {
    display: inline-flex; align-items: center; gap: 8px;
    height: 30px; padding: 0 14px;
    border-radius: 999px;
    background: color-mix(in srgb, var(--fase) 16%, transparent);
    color: var(--fase);
    font-size: 12px; font-weight: 800;
    text-transform: uppercase; letter-spacing: .12em;
}
.player__nome { font: 800 clamp(34px, 9vw, 64px)/.95 var(--f-titulo); text-transform: uppercase; max-width: 900px; }
.player__en { color: var(--texto-3); font-size: 14px; margin-top: -4px; }

.player__alvo { position: relative; display: grid; place-items: center; width: min(68vw, 300px); aspect-ratio: 1; margin: 6px 0; }
.player__alvo svg { position: absolute; inset: 0; width: 100%; height: 100%; transform: rotate(-90deg); }
.player__alvo .trilha { fill: none; stroke: var(--bg-4); stroke-width: 7; }
.player__alvo .arco { fill: none; stroke: var(--fase); stroke-width: 7; stroke-linecap: round; transition: stroke-dashoffset .25s linear, stroke .3s; }
.player__valor { font: 800 clamp(72px, 22vw, 150px)/.9 var(--f-titulo); font-variant-numeric: tabular-nums; letter-spacing: -.01em; }
.player__unid { display: block; color: var(--texto-2); font: 700 18px/1 var(--f-titulo); text-transform: uppercase; letter-spacing: .1em; margin-top: 6px; }
.player__lado { color: var(--int); font-weight: 700; font-size: 14px; text-transform: uppercase; letter-spacing: .08em; }
.player__obs { color: var(--texto-2); font-size: 14px; max-width: 520px; }
.player__dica { color: var(--texto-3); font-size: 13px; max-width: 520px; }

.player__proximo {
    margin: 0 16px;
    display: flex; align-items: center; gap: 12px;
    padding: 12px 14px;
    border-radius: 14px;
    background: var(--bg-2);
    border: 1px solid var(--linha);
}
.player__proximo small { display: block; color: var(--texto-3); font-size: 11px; font-weight: 700; text-transform: uppercase; letter-spacing: .1em; }
.player__proximo b { font-weight: 600; }
.player__proximo div { flex: 1; min-width: 0; }
.player__proximo .q { font: 700 22px/1 var(--f-titulo); color: var(--texto-2); }

.player__acoes {
    display: grid;
    grid-template-columns: 56px 1fr 56px;
    gap: 10px;
    padding: 14px 16px 16px;
    align-items: center;
}
.player__acoes .btn { height: 64px; }
.player__acoes .btn--icone { width: 56px; height: 56px; font-size: 22px; }
.player__acoes .btn--primario { font-size: 19px; background: var(--fase); border-color: var(--fase); }
.player[data-fase="descanso"] .player__acoes .btn--primario { color: #fff; }

.player__extra { display: flex; gap: 8px; justify-content: center; flex-wrap: wrap; }

.player.pausado .player__palco { opacity: .35; }
.player__pausa {
    display: none;
    position: absolute; inset: 0; z-index: 5;
    place-items: center;
    pointer-events: none;
}
.player.pausado .player__pausa { display: grid; }
.player__pausa span { font: 800 46px var(--f-titulo); text-transform: uppercase; letter-spacing: .2em; color: var(--texto-2); }

/* Tela inicial e final do player */
.player-tela {
    position: fixed; inset: 0; z-index: 10;
    overflow-y: auto;
    background: var(--bg);
    padding: env(safe-area-inset-top, 0) 0 calc(24px + var(--seguro-b));
}
.player-tela[hidden] { display: none; }
.player-tela .wrap { max-width: 640px; display: grid; gap: 18px; padding-top: 12px; }
.player-tela__img { border-radius: 18px; overflow: hidden; border: 1px solid var(--linha); }
.player-tela h1 { font: 800 40px/.95 var(--f-titulo); text-transform: uppercase; }
.ciclos-escolha { display: flex; gap: 8px; flex-wrap: wrap; }

.fim__trofeu {
    width: 96px; height: 96px; margin: 24px auto 0;
    display: grid; place-items: center;
    border-radius: 50%;
    background: var(--acc);
    color: var(--acc-ink);
    font-size: 52px;
    box-shadow: 0 0 0 10px var(--acc-suave), 0 0 60px rgba(200, 245, 61, .4);
    animation: pulsa 1.6s ease-in-out infinite;
}
@keyframes pulsa { 50% { box-shadow: 0 0 0 18px rgba(200, 245, 61, .06), 0 0 80px rgba(200, 245, 61, .5); } }
.fim h1 { text-align: center; }
.esforco-escala { display: grid; grid-template-columns: repeat(10, 1fr); gap: 4px; }
.esforco-escala label input { position: absolute; opacity: 0; }
.esforco-escala label span {
    display: grid; place-items: center;
    height: 44px;
    border-radius: 10px;
    background: var(--bg-3);
    border: 1px solid var(--linha-2);
    font-weight: 700;
    cursor: pointer;
}
.esforco-escala label:nth-child(-n+4) input:checked + span { background: var(--ini); color: var(--bg); border-color: var(--ini); }
.esforco-escala label:nth-child(n+5):nth-child(-n+7) input:checked + span { background: var(--int); color: var(--bg); border-color: var(--int); }
.esforco-escala label:nth-child(n+8) input:checked + span { background: var(--ava); color: #fff; border-color: var(--ava); }
.esforco-legenda { display: flex; justify-content: space-between; font-size: 12px; color: var(--texto-3); margin-top: 6px; }

.confete { position: fixed; inset: 0; pointer-events: none; z-index: 20; overflow: hidden; }
.confete i { position: absolute; top: -20px; width: 8px; height: 14px; border-radius: 2px; animation: cai linear forwards; }
@keyframes cai { to { transform: translateY(110vh) rotate(720deg); } }

/* Utilitários */
.mt-8 { margin-top: 8px; } .mt-12 { margin-top: 12px; } .mt-16 { margin-top: 16px; } .mt-24 { margin-top: 24px; }
.grid-gap { display: grid; gap: 12px; }
.linha-flex { display: flex; gap: 10px; align-items: center; flex-wrap: wrap; }
.oculto { display: none !important; }
.centro { text-align: center; }
.sr { position: absolute; width: 1px; height: 1px; overflow: hidden; clip: rect(0 0 0 0); }

@media (prefers-reduced-motion: reduce) {
    *, *::before, *::after { animation-duration: .01ms !important; transition-duration: .01ms !important; }
}