/* Kino-Look: tiefes Schwarz, Glut als Akzent, Filmkorn. Eine Spalte fürs Handy im Gym, Tabs unten.
   Phasenfarben werden mit jedem Abschnitt heisser: Einstieg Bernstein, Mehr Sätze Orange, Schwerer Glutrot, Leichte Woche Stahl. */
:root {
  --bg: #060708; --card: #0E1115; --card-2: #14181E;
  --line: rgba(255, 255, 255, .08); --line-2: rgba(255, 255, 255, .16);
  --ink: #F4F1EA; --soft: #CDC8C0; --muted: #8E939B; --faint: #4C525B;
  --accent: #FF5A1F; --accent-2: #FFB547; --on-accent: #170A04;
  --grad: linear-gradient(100deg, #FF3B1F 0%, #FF6A24 45%, #FFB547 100%);
  --glow: rgba(255, 90, 31, .5);
  --p1: #FFB547; --p2: #FF8A2B; --p3: #FF4A2A; --p4: #8FA5BA;
  --display: "Archivo", "Arial Narrow", "Helvetica Neue", system-ui, sans-serif;
  --body: "IBM Plex Sans", system-ui, -apple-system, "Segoe UI", sans-serif;
  --mono: "IBM Plex Mono", ui-monospace, "SF Mono", Menlo, Consolas, monospace;
  --phase: var(--p1);
  --g: max(16px, env(safe-area-inset-left, 0px));
  --tabs-h: 64px;
  --ease: cubic-bezier(.2, .7, .2, 1);
  color-scheme: dark;
}
body[data-phase="1"] { --phase: var(--p1); }
body[data-phase="2"] { --phase: var(--p2); }
body[data-phase="3"] { --phase: var(--p3); }
body[data-phase="4"] { --phase: var(--p4); }

*, *::before, *::after { box-sizing: border-box; }
html { background: var(--bg); -webkit-text-size-adjust: 100%; }
body { margin: 0; min-height: 100vh; color: var(--ink); font: 400 16px/1.55 var(--body); -webkit-font-smoothing: antialiased; }
[hidden] { display: none !important; }
h1, h2, h3 { margin: 0; text-wrap: balance; }
p { margin: 0; }
a { color: inherit; text-underline-offset: 3px; }
button, input { font: inherit; }
::selection { background: var(--accent); color: var(--on-accent); }

/* Licht von oben rechts wie ein Scheinwerfer, unten ein Rest Glut */
body::before {
  content: ""; position: fixed; inset: 0; z-index: -1; pointer-events: none;
  background:
    radial-gradient(110% 55% at 105% -8%, rgba(255, 70, 25, .30), transparent 58%),
    radial-gradient(80% 45% at -25% 35%, rgba(255, 181, 71, .07), transparent 62%),
    radial-gradient(120% 70% at 50% 125%, rgba(255, 90, 31, .12), transparent 60%),
    linear-gradient(180deg, #0B0C0F 0%, #060708 55%);
}
/* Filmkorn */
body::after {
  content: ""; position: fixed; inset: -60px; z-index: 90; pointer-events: none; opacity: .07;
  background-image: url("data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' width='180' height='180'><filter id='n'><feTurbulence type='fractalNoise' baseFrequency='.85' numOctaves='2' stitchTiles='stitch'/><feColorMatrix values='0 0 0 0 1  0 0 0 0 1  0 0 0 0 1  0 0 0 .6 0'/></filter><rect width='100%' height='100%' filter='url(%23n)'/></svg>");
  animation: grain .9s steps(5) infinite;
}

.wrap { max-width: 46rem; margin: 0 auto; padding-left: var(--g); padding-right: max(16px, env(safe-area-inset-right, 0px)); }

/* Typo */
h2 { font: 900 2.25rem/.92 var(--display); font-stretch: 62%; text-transform: uppercase; letter-spacing: .005em; }
h3 { font-size: 1.05rem; font-weight: 600; line-height: 1.3; }
h3.sub { font: 600 .72rem/1.3 var(--mono); letter-spacing: .14em; text-transform: uppercase; color: var(--accent-2); }
.kicker { font: 600 .68rem/1.3 var(--mono); letter-spacing: .16em; text-transform: uppercase; color: var(--accent-2); margin-bottom: 6px; }
.kicker:empty { display: none; }
.tip { font-size: .9rem; color: var(--muted); }
.tip b, .ex-alt span { font: 600 .66rem/1 var(--mono); letter-spacing: .12em; text-transform: uppercase; margin-right: 8px; color: var(--accent-2); }

/* Kopfzeile */
.topbar { padding-top: calc(env(safe-area-inset-top, 0px) + 16px); position: relative; z-index: 2; }
.topbar .wrap { display: flex; align-items: center; justify-content: space-between; gap: 8px 12px; flex-wrap: wrap; }
.brand { display: flex; align-items: center; gap: 9px; font: 600 .72rem/1.2 var(--mono); letter-spacing: .16em; text-transform: uppercase; color: var(--ink); }
.brand-sub { color: var(--muted); font-weight: 500; letter-spacing: .1em; }
.brand-sub::before { content: "/"; margin: 0 8px 0 0; color: var(--faint); }
.rec { width: 8px; height: 8px; border-radius: 50%; background: var(--accent); box-shadow: 0 0 10px var(--accent), 0 0 22px var(--glow); animation: pulse 2.2s ease-in-out infinite; }
.status { display: inline-flex; align-items: center; gap: 8px; font: 600 .66rem/1 var(--mono); letter-spacing: .12em; text-transform: uppercase; padding: 7px 11px; border-radius: 999px; border: 1px solid var(--line-2); background: rgba(255, 255, 255, .03); white-space: nowrap; }
.status::before { content: ""; width: 6px; height: 6px; border-radius: 50%; background: var(--phase); box-shadow: 0 0 8px var(--phase); }
@media (max-width: 400px) { .brand-sub { display: none; } }

/* Inhalt */
main.wrap { padding-block: 0 calc(var(--tabs-h) + 90px + env(safe-area-inset-bottom, 0px)); }
.view { display: flex; flex-direction: column; gap: 44px; }
section { display: flex; flex-direction: column; gap: 14px; min-width: 0; }
section > p:not([class]) { color: var(--soft); }

/* Hero: «Heute» wie ein Filmplakat */
.hero, .t-hero {
  position: relative; isolation: isolate;
  overflow: hidden; overflow: clip visible; /* nur seitlich schneiden, damit Leuchten oben und unten auslaufen kann */
  margin-inline: calc(-1 * var(--g)); padding: 28px var(--g) 8px;
  display: flex; flex-direction: column; gap: 12px; justify-content: flex-end;
}
.hero { min-height: min(76svh, 640px); }
.t-hero { min-height: 330px; padding-bottom: 0; }
.t-hero.small { min-height: 230px; }
.hero-big {
  position: absolute; z-index: -1; top: -.1em; right: -.04em;
  font: 900 clamp(17rem, 108vw, 32rem)/.8 var(--display); font-stretch: 62%; letter-spacing: -.02em;
  color: transparent; -webkit-text-stroke: 1.5px rgba(255, 128, 64, .55);
  background: linear-gradient(180deg, rgba(255, 90, 31, .42) 0%, rgba(255, 90, 31, .08) 55%, transparent 80%);
  -webkit-background-clip: text; background-clip: text;
  animation: ignite 1.6s var(--ease) both; pointer-events: none; user-select: none;
}
/* Glut hinter dem Buchstaben, läuft innerhalb der Fläche aus (sonst sieht man die Kante) */
.hero::before, .t-hero::before { content: ""; position: absolute; z-index: -2; inset: 0; pointer-events: none; background: radial-gradient(55% 42% at 78% 24%, rgba(255, 70, 25, .2), transparent 72%); }
.t-hero .hero-big { font-size: clamp(14rem, 82vw, 24rem); }
.hero-big.ghost { -webkit-text-stroke-color: rgba(255, 255, 255, .16); background: linear-gradient(180deg, rgba(255, 255, 255, .06), transparent 70%); -webkit-background-clip: text; background-clip: text; filter: none; }
.hero-big.opt { -webkit-text-stroke-color: rgba(255, 181, 71, .45); background: linear-gradient(180deg, rgba(255, 181, 71, .18), transparent 70%); -webkit-background-clip: text; background-clip: text; }
.hero-date { font: 600 .7rem/1.3 var(--mono); letter-spacing: .18em; text-transform: uppercase; color: var(--accent-2); display: flex; align-items: center; gap: 10px; }
.hero-date::before { content: ""; width: 22px; height: 1px; background: var(--accent-2); }
.hero-kick { font: 700 1.05rem/1 var(--display); font-stretch: 85%; letter-spacing: .22em; text-transform: uppercase; color: var(--muted); margin-top: 4px; }
.hero-kick:empty { display: none; }
.hero-title {
  font: 900 clamp(3.6rem, 19vw, 7.2rem)/.84 var(--display); font-stretch: 62%; letter-spacing: -.005em; text-transform: uppercase;
  color: var(--ink); background: linear-gradient(180deg, #FFFFFF 20%, #FFE2CC 62%, #FF9A5C 100%);
  -webkit-background-clip: text; background-clip: text; -webkit-text-fill-color: transparent;
  padding-bottom: .04em;
}
.hero-text { color: var(--soft); max-width: 36ch; }
.hero-actions { display: flex; flex-direction: column; gap: 10px; margin-top: 10px; }
.hero-actions .btn { justify-content: center; padding: 16px; }
.hero-meta { list-style: none; margin: 4px 0 0; padding: 0; display: flex; flex-wrap: wrap; gap: 6px 0; font: 600 .68rem/1 var(--mono); letter-spacing: .12em; text-transform: uppercase; color: var(--muted); }
.hero-meta li + li::before { content: "·"; margin: 0 10px; color: var(--faint); }
.hero-meta:empty { display: none; }

/* Auftritt beim Laden, wie ein Vorspann */
.hero > :not(.hero-big), .t-hero > :not(.hero-big) { animation: rise .9s var(--ease) both; }
.hero > :nth-child(2), .t-hero > :nth-child(2) { animation-delay: .15s; }
.hero > :nth-child(3), .t-hero > :nth-child(3) { animation-delay: .25s; }
.hero > :nth-child(4), .t-hero > :nth-child(4) { animation-delay: .35s; }
.hero > :nth-child(5), .t-hero > :nth-child(5) { animation-delay: .5s; }
.hero > :nth-child(6), .t-hero > :nth-child(6) { animation-delay: .65s; }
.hero > :nth-child(7) { animation-delay: .8s; }

/* Ablauf-Leiste im Trainings-Kopf */
.flow { list-style: none; margin: 10px 0 0; padding: 0; display: flex; gap: 3px; }
.flow li { flex: 1 1 0; min-width: 0; display: flex; flex-direction: column; gap: 6px; padding-top: 10px; border-top: 3px solid var(--line-2); }
.flow li.main { flex-grow: 1.6; border-top-color: var(--accent); box-shadow: 0 -8px 18px -10px var(--glow); }
.flow span { font: 600 .6rem/1 var(--mono); letter-spacing: .1em; text-transform: uppercase; color: var(--muted); white-space: nowrap; overflow: hidden; text-overflow: ellipsis; }
.flow li.main span { color: var(--ink); }
.flow em { font: 900 1.25rem/1 var(--display); font-stretch: 62%; font-style: normal; color: var(--soft); }

/* Kennzahlen */
.stats { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 8px; flex-direction: row; }
.stat { display: flex; flex-direction: column; gap: 8px; min-width: 0; padding: 12px 12px 14px; border-radius: 16px; border: 1px solid var(--line); background: linear-gradient(180deg, rgba(255, 255, 255, .05), rgba(255, 255, 255, .012)); }
.stat .k { font: 600 .6rem/1 var(--mono); letter-spacing: .14em; text-transform: uppercase; color: var(--muted); }
.stat b { font: 900 2.4rem/.88 var(--display); font-stretch: 62%; font-variant-numeric: tabular-nums; white-space: nowrap; }
.stat small { font: 600 .68rem/1 var(--mono); color: var(--muted); margin-left: 3px; letter-spacing: .04em; }

/* So gehst du vor */
.howto { list-style: none; margin: 0; padding: 0; display: grid; gap: 8px; counter-reset: s; }
.howto li { counter-increment: s; position: relative; min-height: 4.4rem; padding: 16px 16px 16px 4.6rem; border-radius: 16px; border: 1px solid var(--line); background: rgba(255, 255, 255, .025); color: var(--soft); }
.howto li::before { content: counter(s, decimal-leading-zero); position: absolute; left: 16px; top: 15px; font: 900 2.6rem/.8 var(--display); font-stretch: 62%; color: transparent; -webkit-text-stroke: 1px var(--accent); }
.howto b { color: var(--ink); font-weight: 600; }

.plain { margin: 0; padding-left: 1.1rem; display: flex; flex-direction: column; gap: 6px; color: var(--soft); }
.plain li::marker { color: var(--accent); }
.plain strong { color: var(--ink); }

/* Woche */
.days { list-style: none; margin: 0; padding: 0; display: grid; grid-template-columns: repeat(7, minmax(0, 1fr)); gap: 5px; }
.days li { display: flex; flex-direction: column; align-items: center; gap: 3px; padding: 10px 1px 9px; border-radius: 12px; border: 1px solid var(--line); background: rgba(255, 255, 255, .02); min-width: 0; }
.days .d { font: 600 .66rem/1 var(--mono); letter-spacing: .08em; text-transform: uppercase; color: var(--muted); }
.days .m { font: 900 2rem/1.05 var(--display); font-stretch: 62%; }
.days .l { font: 500 .58rem/1.2 var(--mono); color: var(--muted); max-width: 100%; overflow-wrap: anywhere; text-align: center; }
.days .kraft { border-color: rgba(255, 106, 36, .55); background: linear-gradient(180deg, rgba(255, 90, 31, .26), rgba(255, 90, 31, .05)); }
.days .kraft .d { color: var(--accent-2); }
.days .opt { border-style: dashed; border-color: rgba(255, 181, 71, .45); background: transparent; }
.days .opt .m { color: var(--accent-2); }
.days .rest { background: transparent; }
.days .rest .m { color: var(--faint); }
.days .done { background: var(--grad); border-color: transparent; color: var(--on-accent); }
.days .done .d, .days .done .l { color: rgba(23, 10, 4, .75); }
.days .opt.done { background: transparent; border: 2px solid var(--accent-2); color: var(--ink); }
.days .opt.done .d, .days .opt.done .l { color: var(--muted); }
.days .missed { border-style: dashed; }
.days .missed .m { color: var(--faint); }
.days .today { box-shadow: 0 0 0 2px var(--bg), 0 0 0 3.5px var(--ink), 0 0 26px rgba(255, 255, 255, .18); }
.days .today .l { color: var(--ink); font-weight: 700; text-transform: uppercase; letter-spacing: .06em; }
.days .kraft.today { box-shadow: 0 0 0 2px var(--bg), 0 0 0 3.5px var(--accent), 0 0 30px var(--glow); animation: breathe 2.6s ease-in-out infinite; }

/* 12 Wochen als Zeitstrahl */
.journey { list-style: none; margin: 22px 0 0; padding: 0; display: flex; align-items: flex-end; gap: 3px; height: 62px; }
.journey li { --c: var(--p1); flex: 1 1 0; min-width: 0; height: 70%; position: relative; display: flex; align-items: flex-end; justify-content: center; padding-bottom: 5px; border-radius: 5px; font: 600 .6rem/1 var(--mono); color: var(--muted); background: color-mix(in srgb, var(--c) 9%, transparent); box-shadow: inset 0 0 0 1px color-mix(in srgb, var(--c) 32%, transparent); }
.journey li.past { background: color-mix(in srgb, var(--c) 60%, #000); color: var(--on-accent); box-shadow: none; }
.journey li.now, .journey li.next { height: 100%; }
.journey li.now { background: var(--c); color: var(--on-accent); box-shadow: 0 0 0 2px var(--bg), 0 0 0 3px var(--c), 0 0 26px var(--c); animation: breathe 2.6s ease-in-out infinite; }
.journey li.now::after, .journey li.next::after { content: "jetzt"; position: absolute; bottom: calc(100% + 7px); left: 50%; transform: translateX(-50%); font: 600 .58rem/1 var(--mono); letter-spacing: .12em; text-transform: uppercase; color: var(--ink); white-space: nowrap; }
.journey li.next { box-shadow: inset 0 0 0 1.5px var(--c), 0 0 18px color-mix(in srgb, var(--c) 45%, transparent); color: var(--ink); }
.journey li.next::after { content: "Start"; color: var(--c); }
.journey li.gap { background: repeating-linear-gradient(135deg, rgba(255, 255, 255, .09) 0 3px, transparent 3px 7px); box-shadow: inset 0 0 0 1px var(--line); color: var(--muted); letter-spacing: .06em; }
.journey li.gap.past { opacity: .55; }
.journey li.gap.now { background: repeating-linear-gradient(135deg, rgba(255, 255, 255, .22) 0 3px, transparent 3px 7px); color: var(--ink); box-shadow: inset 0 0 0 1.5px var(--ink); animation: none; }
.journey li.gap.now::after { content: "Pause"; }
.jlegend { list-style: none; margin: 0; padding: 0; display: grid; grid-template-columns: repeat(4, minmax(0, 1fr)); gap: 10px; }
.jlegend li { display: flex; flex-direction: column; gap: 3px; min-width: 0; padding-top: 8px; border-top: 2px solid var(--c); font-size: .84rem; line-height: 1.25; }
.jlegend span { font: 600 .6rem/1.2 var(--mono); letter-spacing: .1em; text-transform: uppercase; color: var(--muted); }
.jlegend li.on { color: var(--ink); }
.jlegend li.on b { color: var(--c); }
.jlegend b { font-weight: 600; }
@media (max-width: 520px) { .jlegend { grid-template-columns: repeat(2, minmax(0, 1fr)); } }

/* Details: alle Wochen */
.more { border-top: 1px solid var(--line); }
.more summary { cursor: pointer; list-style: none; display: flex; align-items: center; justify-content: space-between; padding: 16px 0; font: 600 .74rem/1 var(--mono); letter-spacing: .14em; text-transform: uppercase; color: var(--ink); }
.more summary::-webkit-details-marker { display: none; }
.more summary::after { content: "+"; font: 400 1.4rem/1 var(--mono); color: var(--accent); transition: transform .3s var(--ease); }
.more[open] summary::after { transform: rotate(45deg); }
.more[open] summary { margin-bottom: 4px; }
.phases { display: flex; flex-direction: column; gap: 12px; }
.pblock { position: relative; overflow: hidden; display: flex; flex-direction: column; gap: 12px; padding: 18px; border-radius: 18px; border: 1px solid var(--line); background: var(--card); }
.pblock::before { content: ""; position: absolute; inset: 0 auto 0 0; width: 3px; background: var(--pc, var(--phase)); }
.pblock.active { border-color: color-mix(in srgb, var(--phase) 50%, transparent); box-shadow: 0 0 40px -18px var(--phase); }
.phase-head { display: flex; align-items: center; gap: 12px; }
.plate { display: none; }
.pblock .eyebrow { font: 600 .62rem/1.3 var(--mono); letter-spacing: .1em; text-transform: uppercase; color: var(--muted); }
.pblock h3 { font: 900 1.5rem/1 var(--display); font-stretch: 62%; text-transform: uppercase; }
.pblock > p { font-size: .92rem; color: var(--soft); }
.now-tag { margin-left: auto; align-self: center; font: 700 .6rem/1 var(--mono); letter-spacing: .12em; text-transform: uppercase; padding: 5px 8px; border-radius: 999px; background: var(--phase); color: var(--on-accent); }
.kv { display: grid; grid-template-columns: max-content minmax(0, 1fr); gap: 12px 20px; margin: 0; }
.kv dt { font: 600 .66rem/1.5 var(--mono); letter-spacing: .12em; text-transform: uppercase; color: var(--accent-2); padding-top: 3px; }
.kv dd { margin: 0; color: var(--soft); }
.kv.compact { gap: 6px 16px; font-size: .9rem; }
.kv.compact dt { color: var(--muted); }
@media (max-width: 520px) { .kv { grid-template-columns: minmax(0, 1fr); gap: 2px; } .kv dd { margin-bottom: 12px; } }
.wlist { list-style: none; margin: 0; padding: 0; display: flex; flex-direction: column; }
.wlist li { display: grid; grid-template-columns: 8.5rem minmax(0, 1fr); gap: 6px 12px; align-items: center; padding: 9px 0; border-top: 1px solid var(--line); }
.wlist li.now { background: color-mix(in srgb, var(--phase) 12%, transparent); border-radius: 10px; padding-inline: 8px; border-top-color: transparent; }
.wlist li.past { opacity: .5; }
.wk { display: flex; flex-direction: column; gap: 1px; font-family: var(--mono); font-variant-numeric: tabular-nums; }
.wk b { font-weight: 600; font-size: .84rem; }
.wk span { font-size: .72rem; color: var(--muted); }
.minis { display: flex; flex-wrap: wrap; gap: 6px; }
.mini { display: inline-flex; align-items: baseline; gap: 6px; padding: 4px 8px; border-radius: 6px; background: rgba(255, 90, 31, .16); box-shadow: inset 0 0 0 1px rgba(255, 106, 36, .45); font: 500 .68rem/1.2 var(--mono); font-variant-numeric: tabular-nums; white-space: nowrap; }
.mini b { font: 900 .95rem/1 var(--display); font-stretch: 62%; }
.mini.opt { background: transparent; color: var(--muted); box-shadow: inset 0 0 0 1px var(--faint); }
.mini.done { background: var(--grad); color: var(--on-accent); box-shadow: none; }
.mini.opt.done { background: transparent; color: var(--ink); box-shadow: inset 0 0 0 1.5px var(--accent-2); }
.pause-note { font: 500 .68rem/1.2 var(--mono); color: var(--muted); }
.wlist li.pause .wk b { color: var(--muted); }
@media (max-width: 480px) { .wlist li { grid-template-columns: minmax(0, 1fr); } }

/* Kapitel im Training */
.chap { display: flex; align-items: baseline; flex-wrap: wrap; gap: 4px 12px; font: 900 2.3rem/.92 var(--display); font-stretch: 62%; text-transform: uppercase; }
.chap span { flex-basis: 100%; font: 600 .68rem/1 var(--mono); letter-spacing: .18em; color: var(--accent); display: flex; align-items: center; gap: 10px; }
.chap span::after { content: ""; flex: 1; height: 1px; background: linear-gradient(90deg, rgba(255, 90, 31, .6), transparent); }
.chap em { margin-left: auto; font: 600 .7rem/1 var(--mono); font-style: normal; letter-spacing: .1em; text-transform: uppercase; color: var(--muted); }
.phase-note { font-size: .92rem; color: var(--soft); padding: 14px 16px; border-radius: 14px; border: 1px solid color-mix(in srgb, var(--phase) 35%, transparent); background: linear-gradient(135deg, color-mix(in srgb, var(--phase) 14%, transparent), transparent 70%); }
.phase-note b { color: var(--phase); font-weight: 600; display: block; margin-bottom: 4px; font-family: var(--mono); font-size: .72rem; letter-spacing: .12em; text-transform: uppercase; }
.finale { padding: 18px; border-radius: 18px; border: 1px solid rgba(255, 106, 36, .35); background: radial-gradient(120% 120% at 100% 0%, rgba(255, 90, 31, .16), transparent 60%), var(--card); }

/* Übungen: jede eine eigene Karte, grosse Nummer im Hintergrund */
.ex { list-style: none; margin: 0; padding: 0; display: flex; flex-direction: column; gap: 14px; }
.ex > li { position: relative; isolation: isolate; overflow: hidden; display: flex; flex-direction: column; gap: 14px; padding: 18px; border-radius: 20px; border: 1px solid var(--line); background: linear-gradient(160deg, rgba(255, 255, 255, .055), rgba(255, 255, 255, .01) 55%), var(--card); }
.ex-num { position: absolute; z-index: -1; top: -.12em; right: .06em; font: 900 7rem/.9 var(--display); font-stretch: 62%; color: transparent; -webkit-text-stroke: 1px rgba(255, 128, 64, .32); pointer-events: none; }
.ex-title { display: flex; flex-direction: column; gap: 6px; padding-right: 4.5rem; min-width: 0; }
.ex-title h3 { font: 800 1.75rem/.95 var(--display); font-stretch: 68%; text-transform: uppercase; overflow-wrap: anywhere; }
.chip { font: 600 .64rem/1.2 var(--mono); letter-spacing: .14em; text-transform: uppercase; color: var(--accent-2); }
.is-alt .chip { color: var(--ink); }
.dose { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 6px; }
.dose div { display: flex; flex-direction: column; gap: 6px; min-width: 0; padding: 10px 10px 11px; border-radius: 12px; background: rgba(0, 0, 0, .35); border: 1px solid var(--line); }
.dose b { font: 900 2rem/.9 var(--display); font-stretch: 62%; font-variant-numeric: tabular-nums; white-space: nowrap; }
.dose b.long { font-size: 1.45rem; line-height: 1.2; }
.dose span { font: 600 .58rem/1.2 var(--mono); letter-spacing: .1em; text-transform: uppercase; color: var(--muted); }
.dose div:first-child b { color: var(--accent-2); }
.ex-how { font-size: .94rem; color: var(--soft); }
.ex-alt { font-size: .86rem; color: var(--muted); }
.ex-last { color: var(--ink); padding: 10px 12px; border-radius: 10px; border-left: 3px solid var(--accent); background: rgba(255, 90, 31, .09); }
.ex-actions { display: flex; flex-wrap: wrap; gap: 8px; }
.ex > li .ex-actions .btn { flex: 1 1 auto; }

/* Knöpfe */
.btn { display: inline-flex; align-items: center; justify-content: center; gap: 8px; min-height: 46px; font: 600 .74rem/1 var(--mono); letter-spacing: .08em; text-transform: uppercase; padding: 12px 14px; border-radius: 12px; border: 1px solid var(--line-2); background: rgba(255, 255, 255, .04); color: var(--ink); text-decoration: none; cursor: pointer; transition: transform .15s var(--ease), border-color .2s, background .2s; -webkit-tap-highlight-color: transparent; }
.btn:hover { border-color: rgba(255, 255, 255, .32); }
.btn:active { transform: scale(.97); }
.btn.primary { position: relative; overflow: hidden; border: 0; background: var(--grad); color: var(--on-accent); font-weight: 700; box-shadow: inset 0 0 0 1px rgba(255, 190, 120, .55), 0 10px 34px -12px var(--glow); }
.btn.ghost { background: transparent; color: var(--muted); border-color: var(--line); }
.btn.xl { width: 100%; padding: 20px 22px; border-radius: 16px; font: 800 1.08rem/1 var(--display); font-stretch: 90%; letter-spacing: .14em; box-shadow: inset 0 0 0 1px rgba(255, 200, 140, .6), 0 14px 46px -12px var(--glow), 0 0 90px -24px var(--glow); animation: breathe 3s ease-in-out infinite; }
.btn.xl::after { content: ""; position: absolute; inset: 0; background: linear-gradient(110deg, transparent 32%, rgba(255, 255, 255, .55) 50%, transparent 68%); transform: translateX(-130%); animation: shine 4.2s ease-in-out 1.8s infinite; }
.play { width: 0; height: 0; border-left: 12px solid currentColor; border-top: 7.5px solid transparent; border-bottom: 7.5px solid transparent; }
.btn .ico { font-size: .9em; }
.btn:focus-visible, .tabs a:focus-visible, a:focus-visible, input:focus-visible, summary:focus-visible { outline: 2px solid var(--accent-2); outline-offset: 3px; }

.note { display: flex; flex-direction: column; gap: 6px; }
.note span { font: 600 .62rem/1.3 var(--mono); letter-spacing: .14em; text-transform: uppercase; color: var(--muted); }
.note input { font: 500 16px/1.3 var(--mono); padding: 11px 12px; border: 1px solid var(--line); border-radius: 10px; background: rgba(0, 0, 0, .4); color: var(--ink); width: 100%; min-width: 0; }
.note input::placeholder { color: var(--faint); }
.note input:focus { border-color: rgba(255, 106, 36, .6); outline: none; box-shadow: 0 0 0 3px rgba(255, 90, 31, .18); }

/* Schrittlisten (Aufwärmen, Dehnen, Mobility, Büro) */
.steps { list-style: none; margin: 0; padding: 0; display: flex; flex-direction: column; border-radius: 18px; border: 1px solid var(--line); background: rgba(255, 255, 255, .02); overflow: hidden; counter-reset: st; }
.steps li { counter-increment: st; display: grid; grid-template-columns: 1.6rem minmax(0, 1fr) auto; gap: 12px; padding: 13px 16px; }
.steps li + li { border-top: 1px solid var(--line); }
.steps li::before { content: counter(st, decimal-leading-zero); font: 600 .7rem/1.9 var(--mono); color: var(--faint); }
.steps li > div:first-of-type { font-weight: 500; }
.steps small { display: block; color: var(--muted); font-size: .86rem; line-height: 1.45; font-weight: 400; }
.st-r { display: flex; flex-direction: column; align-items: flex-end; gap: 6px; }
.steps .t { font: 600 .78rem/1.6 var(--mono); color: var(--accent-2); white-space: nowrap; font-variant-numeric: tabular-nums; }
.vid { display: inline-flex; align-items: center; min-height: 34px; font: 600 .62rem/1 var(--mono); letter-spacing: .1em; text-transform: uppercase; color: var(--ink); padding: 6px 8px; border: 1px solid var(--line-2); border-radius: 7px; text-decoration: none; white-space: nowrap; }

.tbl { overflow-x: auto; border-radius: 14px; border: 1px solid var(--line); }
table { border-collapse: collapse; width: 100%; font-family: var(--mono); font-size: .84rem; font-variant-numeric: tabular-nums; }
th, td { text-align: left; padding: 10px 14px; border-bottom: 1px solid var(--line); white-space: nowrap; }
tr:last-child td { border-bottom: 0; }
th { font-weight: 600; font-size: .62rem; letter-spacing: .12em; text-transform: uppercase; color: var(--muted); background: rgba(255, 255, 255, .03); }
td.up { font-weight: 700; color: var(--accent-2); }
td.up::before { content: ""; display: inline-block; width: 8px; height: 8px; border-radius: 50%; background: var(--accent); box-shadow: 0 0 8px var(--accent); margin-right: 8px; vertical-align: 1px; }

.sources { font-size: .8rem; color: var(--muted); border-top: 1px solid var(--line); padding-top: 16px; display: flex; flex-direction: column; gap: 6px; }

/* Pausen-Timer: Vollbild-Countdown */
.timer { position: fixed; inset: 0; z-index: 80; display: grid; place-items: center; padding: calc(env(safe-area-inset-top, 0px) + 24px) 24px calc(env(safe-area-inset-bottom, 0px) + 24px); background: radial-gradient(70% 50% at 50% 42%, rgba(255, 70, 25, .2), transparent 70%), rgba(5, 6, 7, .95); -webkit-backdrop-filter: blur(14px); backdrop-filter: blur(14px); }
.timer-inner { display: flex; flex-direction: column; align-items: center; gap: 22px; width: min(100%, 360px); animation: pop .4s var(--ease) both; }
.timer .lbl { font: 600 .74rem/1 var(--mono); letter-spacing: .26em; text-transform: uppercase; color: var(--accent-2); }
.ring { position: relative; width: min(76vw, 300px); aspect-ratio: 1; display: grid; place-items: center; }
.ring svg { position: absolute; inset: 0; width: 100%; height: 100%; transform: rotate(-90deg); overflow: visible; }
.ring .track { fill: none; stroke: rgba(255, 255, 255, .07); stroke-width: 5; }
.ring .prog { fill: none; stroke: url(#tg); stroke-width: 5; stroke-linecap: round; stroke-dasharray: 100; stroke-dashoffset: 0; transition: stroke-dashoffset .25s linear; filter: drop-shadow(0 0 6px rgba(255, 90, 31, .8)); }
.timer .time { font: 900 clamp(4.6rem, 25vw, 7rem)/1 var(--display); font-stretch: 62%; font-variant-numeric: tabular-nums; letter-spacing: .01em; }
.timer-hint { color: var(--soft); text-align: center; min-height: 1.5em; }
.timer-btns { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; width: 100%; }
.timer-btns .btn { padding: 17px; font-size: .8rem; }
.timer.done .ring { animation: beat 1s ease-in-out infinite; }
.timer.done .time { text-transform: uppercase; color: var(--accent-2); text-shadow: 0 0 34px var(--glow); }

/* Tabs */
.tabs { position: fixed; left: 0; right: 0; bottom: 0; z-index: 40; background: rgba(8, 9, 11, .8); -webkit-backdrop-filter: blur(18px) saturate(150%); backdrop-filter: blur(18px) saturate(150%); border-top: 1px solid var(--line); padding-bottom: env(safe-area-inset-bottom, 0px); padding-left: max(8px, env(safe-area-inset-left, 0px)); padding-right: max(8px, env(safe-area-inset-right, 0px)); }
.tabs ul { display: grid; grid-template-columns: repeat(5, minmax(0, 1fr)); max-width: 46rem; height: var(--tabs-h); margin: 0 auto; padding: 0; list-style: none; }
.tabs a { position: relative; height: 100%; display: flex; flex-direction: column; align-items: center; justify-content: center; gap: 4px; text-decoration: none; color: var(--muted); font: 600 .6rem/1 var(--mono); letter-spacing: .1em; text-transform: uppercase; -webkit-tap-highlight-color: transparent; }
.tabs .ic { font: 900 1.45rem/1 var(--display); font-stretch: 62%; letter-spacing: 0; text-transform: none; }
.tabs a[aria-current="page"] { color: var(--ink); }
.tabs a[aria-current="page"] .ic { color: var(--accent); text-shadow: 0 0 16px var(--glow); }
.tabs a[aria-current="page"]::before { content: ""; position: absolute; top: -1px; left: 50%; width: 28px; height: 2px; transform: translateX(-50%); border-radius: 2px; background: var(--grad); box-shadow: 0 0 12px var(--accent); }

/* Einblenden beim Scrollen (nur mit JS, siehe app.js) */
.js .reveal { opacity: 0; transform: translateY(26px); transition: opacity .8s var(--ease), transform .8s var(--ease); }
.js .reveal.in { opacity: 1; transform: none; }

@keyframes rise { from { opacity: 0; transform: translateY(22px); filter: blur(8px); } to { opacity: 1; transform: none; filter: none; } }
@keyframes ignite { 0% { opacity: 0; transform: scale(1.12); filter: blur(24px); } 60% { opacity: 1; } 100% { opacity: 1; transform: none; filter: none; } }
@keyframes pulse { 0%, 100% { opacity: 1; } 50% { opacity: .35; } }
@keyframes breathe { 0%, 100% { filter: brightness(1); } 50% { filter: brightness(1.12); } }
@keyframes shine { 0% { transform: translateX(-130%); } 40%, 100% { transform: translateX(130%); } }
@keyframes beat { 0%, 100% { transform: scale(1); } 50% { transform: scale(1.04); } }
@keyframes pop { from { transform: translateY(14px) scale(.94); } to { transform: none; } }
@keyframes grain { 0% { transform: translate(0, 0); } 20% { transform: translate(-22px, 14px); } 40% { transform: translate(18px, -26px); } 60% { transform: translate(-12px, -8px); } 80% { transform: translate(26px, 20px); } 100% { transform: translate(0, 0); } }

@media (prefers-reduced-motion: reduce) {
  *, *::before, *::after { animation: none !important; transition: none !important; }
  .js .reveal { opacity: 1; transform: none; }
}

/* Sätze eintragen */
.sets { display: flex; flex-direction: column; gap: 6px; padding: 12px; border-radius: 16px; background: rgba(0, 0, 0, .38); border: 1px solid var(--line); }
.sets-head, .set-row { display: grid; grid-template-columns: 1.8rem minmax(0, 1fr) minmax(0, 1fr) 1.4rem; gap: 8px; align-items: center; }
.sets-head span { text-align: center; font: 600 .58rem/1 var(--mono); letter-spacing: .12em; text-transform: uppercase; color: var(--muted); padding-bottom: 2px; }
.set-n { font: 900 1.4rem/1 var(--display); font-stretch: 62%; color: var(--faint); text-align: center; }
.set-row input { width: 100%; min-width: 0; min-height: 50px; padding: 10px 12px; border-radius: 10px; border: 1px solid var(--line-2); background: rgba(255, 255, 255, .04); color: var(--ink); font: 800 1.5rem/1 var(--display); font-stretch: 70%; font-variant-numeric: tabular-nums; text-align: center; -webkit-appearance: none; appearance: none; }
.set-row input::placeholder { color: rgba(255, 255, 255, .22); font-weight: 600; }
.set-row input:focus { outline: none; border-color: var(--accent); background: rgba(255, 90, 31, .08); box-shadow: 0 0 0 3px rgba(255, 90, 31, .2), 0 0 24px -6px var(--glow); }
.set-ok { font-weight: 700; color: var(--faint); text-align: center; opacity: .35; transition: color .3s, opacity .3s, transform .3s var(--ease); }
.set-row.filled .set-n { color: var(--accent-2); }
.set-row.filled .set-ok { color: var(--accent); opacity: 1; transform: scale(1.25); text-shadow: 0 0 12px var(--glow); }
.set-row.filled input { border-color: rgba(255, 106, 36, .45); }
.ex-up { display: flex; flex-direction: column; gap: 3px; padding: 10px 12px; border-radius: 10px; font-size: .88rem; color: var(--soft); background: linear-gradient(100deg, rgba(255, 181, 71, .16), transparent 80%); border: 1px solid rgba(255, 181, 71, .4); }
.ex-up b { font: 800 1.15rem/1.1 var(--display); font-stretch: 75%; letter-spacing: .04em; text-transform: uppercase; color: var(--accent-2); }
.ex-up.same { background: rgba(255, 255, 255, .04); border-color: var(--line-2); }
.ex-up.same b { color: var(--ink); }
.ex-up.down { background: linear-gradient(100deg, rgba(143, 165, 186, .16), transparent 80%); border-color: rgba(143, 165, 186, .45); }
.ex-up.down b { color: var(--p4); }

/* Speichern */
.save-sum { display: flex; flex-direction: column; gap: 4px; color: var(--soft); font-size: .94rem; }
.save-sum b { font: 700 .7rem/1 var(--mono); letter-spacing: .14em; text-transform: uppercase; color: var(--muted); }
.save-sum.ok b { color: var(--accent-2); }
.save-actions { flex-direction: column; }
.save-actions .btn { width: 100%; padding: 15px; }
.save-actions .btn.xl { padding: 20px 22px; }
.export { width: 100%; min-height: 6rem; padding: 12px; border-radius: 12px; border: 1px solid var(--line-2); background: rgba(0, 0, 0, .5); color: var(--ink); font: 500 .8rem/1.5 var(--mono); resize: vertical; }

/* Fortschritt */
.pg-total { display: flex; align-items: baseline; gap: 10px; flex-wrap: wrap; }
.pg-total b { font: 900 clamp(3rem, 15vw, 4.6rem)/.85 var(--display); font-stretch: 62%; font-variant-numeric: tabular-nums; background: var(--grad); -webkit-background-clip: text; background-clip: text; -webkit-text-fill-color: transparent; filter: drop-shadow(0 0 22px rgba(255, 90, 31, .35)); }
.pg-total span { font: 600 .7rem/1 var(--mono); letter-spacing: .14em; text-transform: uppercase; color: var(--muted); }
.pg-list { list-style: none; margin: 0; padding: 0; border-radius: 18px; border: 1px solid var(--line); background: rgba(255, 255, 255, .02); overflow: hidden; }
.pg-list li { display: grid; grid-template-columns: minmax(0, 1fr) 92px 4.6rem; gap: 12px; align-items: center; padding: 12px 14px; }
.pg-list li + li { border-top: 1px solid var(--line); }
.pg-name { display: flex; flex-direction: column; gap: 2px; min-width: 0; }
.pg-name b { font-weight: 600; font-size: .94rem; white-space: nowrap; overflow: hidden; text-overflow: ellipsis; }
.pg-name small { font: 500 .72rem/1.3 var(--mono); color: var(--muted); }
.pg-t { font: 700 .58rem/1 var(--mono); letter-spacing: .12em; color: var(--accent-2); }
.spark { width: 92px; height: 30px; overflow: visible; }
.spark polyline { fill: none; stroke: var(--accent); stroke-width: 2; stroke-linejoin: round; stroke-linecap: round; filter: drop-shadow(0 0 4px rgba(255, 90, 31, .7)); }
.spark circle { fill: var(--accent-2); filter: drop-shadow(0 0 5px var(--accent)); }
.pg-d { font: 700 .74rem/1.2 var(--mono); color: var(--muted); text-align: right; white-space: nowrap; }
.pg-d.up { color: var(--accent-2); }
.pg-empty { padding: 18px; border-radius: 16px; border: 1px dashed var(--line-2); color: var(--muted); }
@media (max-width: 400px) { .pg-list li { grid-template-columns: minmax(0, 1fr) 70px 4rem; gap: 8px; } .spark { width: 70px; } }

/* Kurze Rückmeldung */
.toast { position: fixed; left: 50%; bottom: calc(var(--tabs-h) + env(safe-area-inset-bottom, 0px) + 16px); z-index: 85; transform: translateX(-50%); max-width: calc(100% - 32px); padding: 12px 18px; border-radius: 999px; background: rgba(20, 22, 26, .92); border: 1px solid rgba(255, 106, 36, .5); box-shadow: 0 10px 40px -10px var(--glow); font: 600 .74rem/1.3 var(--mono); letter-spacing: .06em; color: var(--ink); text-align: center; -webkit-backdrop-filter: blur(12px); backdrop-filter: blur(12px); animation: rise .4s var(--ease) both; }

/* Muskel-Grafik: Körper vorne und hinten, trainierte Muskeln glühen */
.muscles { display: grid; grid-template-columns: 62px 62px minmax(0, 1fr); gap: 6px 12px; align-items: center; padding: 12px; border-radius: 16px; background: radial-gradient(90% 120% at 25% 50%, rgba(255, 90, 31, .1), transparent 70%), rgba(0, 0, 0, .3); border: 1px solid var(--line); }
.muscles figure { margin: 0; display: flex; flex-direction: column; align-items: center; gap: 4px; }
.muscles figcaption { font: 600 .54rem/1 var(--mono); letter-spacing: .14em; text-transform: uppercase; color: var(--faint); }
.body { width: 62px; height: 124px; overflow: visible; }
.body .mu { fill: rgba(255, 255, 255, .09); stroke: rgba(255, 255, 255, .05); stroke-width: .4; }
.body .mu.help { fill: rgba(255, 181, 71, .42); }
.body .mu.on { fill: #FF5A1F; filter: drop-shadow(0 0 2px rgba(255, 90, 31, .95)); animation: glow 2.4s ease-in-out infinite; }
.mu-legend { display: flex; flex-direction: column; gap: 8px; min-width: 0; font-size: .88rem; line-height: 1.3; }
.mu-legend span { display: block; font: 600 .56rem/1.2 var(--mono); letter-spacing: .14em; text-transform: uppercase; margin-bottom: 2px; }
.mu-on { color: var(--ink); font-weight: 600; }
.mu-on span { color: var(--accent); }
.mu-help { color: var(--muted); }
.mu-help span { color: var(--accent-2); }
@keyframes glow { 0%, 100% { opacity: 1; } 50% { opacity: .78; } }

/* Ausdauer */
.hero-big.two { font-size: clamp(12rem, 66vw, 20rem); }
.pick-list { display: grid; gap: 8px; }
.pick { display: flex; flex-direction: column; gap: 4px; text-align: left; padding: 16px 18px; border-radius: 16px; border: 1px solid var(--line-2); background: rgba(255, 255, 255, .03); color: var(--soft); cursor: pointer; transition: border-color .2s, background .2s, transform .15s var(--ease); -webkit-tap-highlight-color: transparent; }
.pick b { font: 900 1.7rem/1 var(--display); font-stretch: 62%; text-transform: uppercase; color: var(--ink); }
.pick small { font-size: .88rem; color: var(--muted); }
.pick:active { transform: scale(.98); }
.pick[aria-pressed="true"] { border-color: var(--accent); background: linear-gradient(120deg, rgba(255, 90, 31, .22), rgba(255, 90, 31, .04) 70%); box-shadow: 0 0 30px -10px var(--glow); }
.pick[aria-pressed="true"] b { color: var(--accent-2); }
.pick[aria-pressed="true"] b::after { content: "  ✓"; color: var(--accent); }
.au-form { display: grid; grid-template-columns: minmax(0, 1fr) minmax(0, 1fr); gap: 10px; align-items: end; }
.au-form .note { min-width: 0; }
.au-form input { font: 800 1.5rem/1 var(--display); font-stretch: 70%; text-align: center; min-height: 54px; }
.pg-au { display: flex; flex-direction: column; gap: 4px; padding: 12px 14px; border-radius: 14px; border: 1px solid rgba(255, 181, 71, .35); background: linear-gradient(100deg, rgba(255, 181, 71, .12), transparent 80%); color: var(--soft); font: 600 .84rem/1.3 var(--mono); }
.pg-au b { font: 700 .6rem/1 var(--mono); letter-spacing: .14em; text-transform: uppercase; color: var(--accent-2); }
.tabs .pulse { width: 26px; height: 18px; display: block; }
.tabs .pulse polyline { fill: none; stroke: currentColor; stroke-width: 2.2; stroke-linejoin: round; stroke-linecap: round; }
.tabs a[aria-current="page"] .pulse { filter: drop-shadow(0 0 6px var(--glow)); }