:root{--pri:#0f766e;--pri-escuro:#115e59;--pri-claro:#ccfbf1;--pri-suave:#f0fdfa;--fundo:#f6f7f9;--card:#fff;--texto:#1f2937;--suave:#6b7280;--borda:#e5e7eb;--perigo:#dc2626;--perigo-claro:#fee2e2;--alerta:#b45309;--alerta-claro:#fef3c7;--ok:#15803d;--ok-claro:#dcfce7;--azul:#2563eb;--raio:12px;--sombra:0 1px 2px #1018280f, 0 1px 3px #10182814;color:var(--texto);background:var(--fundo);-webkit-font-smoothing:antialiased;font-family:-apple-system,BlinkMacSystemFont,Segoe UI,Roboto,Helvetica Neue,Arial,sans-serif}*{box-sizing:border-box}body{min-height:100vh;margin:0}a{color:var(--pri);text-decoration:none}a:hover{text-decoration:underline}h1,h2,h3,h4{margin:0 0 .5rem;line-height:1.25}h1{font-size:1.5rem}h2{font-size:1.2rem}h3{font-size:1.02rem}p{margin:0 0 .75rem}small,.suave{color:var(--suave)}.topo{z-index:20;background:var(--card);border-bottom:1px solid var(--borda);align-items:center;gap:1rem;padding:.6rem 1rem;display:flex;position:sticky;top:0}.marca{color:var(--texto);align-items:center;gap:.5rem;font-weight:700;display:flex}.marca img{width:28px;height:28px}.nav-topo{gap:.25rem;margin-left:1rem;display:none}.nav-topo a{color:var(--suave);border-radius:8px;padding:.45rem .8rem;font-weight:500}.nav-topo a.ativo,.nav-topo a:hover{background:var(--pri-suave);color:var(--pri);text-decoration:none}.usuario-topo{align-items:center;gap:.6rem;margin-left:auto;font-size:.9rem;display:flex}.avatar{background:var(--pri-claro);width:34px;height:34px;color:var(--pri-escuro);border-radius:50%;flex-shrink:0;place-items:center;font-size:.85rem;font-weight:700;display:grid}.conteudo{max-width:1100px;margin:0 auto;padding:1rem 1rem 6rem}.nav-baixo{z-index:20;background:var(--card);border-top:1px solid var(--borda);padding-bottom:env(safe-area-inset-bottom);display:flex;position:fixed;bottom:0;left:0;right:0}.nav-baixo a{color:var(--suave);flex-direction:column;flex:1;align-items:center;gap:2px;padding:.5rem 0 .45rem;font-size:.72rem;display:flex}.nav-baixo a span{font-size:1.25rem;line-height:1}.nav-baixo a.ativo{color:var(--pri);font-weight:600}.nav-baixo a:hover{text-decoration:none}@media (width>=820px){.nav-topo{display:flex}.nav-baixo{display:none}.conteudo{padding:1.5rem 1.5rem 3rem}}.card{background:var(--card);border:1px solid var(--borda);border-radius:var(--raio);box-shadow:var(--sombra);padding:1rem}.card+.card,.card+.grade,.grade+.card,.grade+.grade{margin-top:1rem}.card-titulo{flex-wrap:wrap;justify-content:space-between;align-items:center;gap:.5rem;margin-bottom:.75rem;display:flex}.card-titulo h2,.card-titulo h3{margin:0}.grade{gap:1rem;display:grid}.grade>.card,.grade>*{margin-top:0!important}.grade-2,.grade-3,.grade-4{grid-template-columns:1fr}@media (width>=640px){.grade-2,.grade-4{grid-template-columns:repeat(2,1fr)}.grade-3{grid-template-columns:repeat(3,1fr)}}@media (width>=900px){.grade-4{grid-template-columns:repeat(4,1fr)}}.cabecalho-pagina{flex-wrap:wrap;justify-content:space-between;align-items:flex-start;gap:1rem;margin-bottom:1rem;display:flex}.cabecalho-pagina p{margin:.2rem 0 0}.stat{flex-direction:column;gap:.15rem;display:flex}.stat .valor{font-size:1.7rem;font-weight:700}.stat .rotulo{color:var(--suave);font-size:.85rem}.stat.alerta .valor{color:var(--alerta)}.stat.perigo .valor{color:var(--perigo)}.btn{font:inherit;cursor:pointer;background:var(--pri);color:#fff;border:1px solid #0000;border-radius:9px;justify-content:center;align-items:center;gap:.4rem;padding:.6rem 1rem;font-size:.92rem;font-weight:600;transition:background .15s,opacity .15s;display:inline-flex}.btn:hover{background:var(--pri-escuro);text-decoration:none}.btn:disabled{opacity:.55;cursor:not-allowed}.btn.sec{background:var(--card);color:var(--texto);border-color:var(--borda)}.btn.sec:hover{background:#f3f4f6}.btn.perigo{background:var(--card);color:var(--perigo);border-color:#fecaca}.btn.perigo:hover{background:var(--perigo-claro)}.btn.fantasma{color:var(--suave);background:0 0;padding:.4rem .6rem}.btn.fantasma:hover{color:var(--texto);background:#f3f4f6}.btn.pequeno{padding:.35rem .65rem;font-size:.82rem}.btn.grande{width:100%;padding:.85rem 1.2rem;font-size:1rem}.acoes{flex-wrap:wrap;align-items:center;gap:.5rem;display:flex}label.campo{color:#374151;flex-direction:column;gap:.3rem;font-size:.85rem;font-weight:600;display:flex}input,select,textarea{font:inherit;color:var(--texto);background:#fff;border:1px solid #d1d5db;border-radius:9px;width:100%;padding:.6rem .7rem;font-size:.95rem}input:focus,select:focus,textarea:focus{outline:2px solid var(--pri-claro);border-color:var(--pri)}textarea{resize:vertical;min-height:70px}.form{gap:.85rem;display:grid}.form-linha{grid-template-columns:repeat(auto-fit,minmax(140px,1fr));gap:.75rem;display:grid}.check{align-items:flex-start;gap:.55rem;font-size:.9rem;font-weight:400;display:flex}.check input{width:auto;margin-top:.2rem}.aviso{border-radius:9px;margin-bottom:.75rem;padding:.7rem .9rem;font-size:.9rem}.aviso.erro{background:var(--perigo-claro);color:#991b1b}.aviso.ok{background:var(--ok-claro);color:#166534}.aviso.info{background:var(--pri-suave);color:var(--pri-escuro)}.aviso.atencao{background:var(--alerta-claro);color:#92400e}.selo{color:#374151;white-space:nowrap;background:#f3f4f6;border-radius:99px;padding:.15rem .55rem;font-size:.74rem;font-weight:600;display:inline-block}.selo.ok{background:var(--ok-claro);color:var(--ok)}.selo.alerta{background:var(--alerta-claro);color:var(--alerta)}.selo.perigo{background:var(--perigo-claro);color:var(--perigo)}.selo.pri{background:var(--pri-claro);color:var(--pri-escuro)}.tabela-wrap{overflow-x:auto}table{border-collapse:collapse;width:100%;font-size:.9rem}th{text-align:left;color:var(--suave);text-transform:uppercase;letter-spacing:.03em;font-size:.78rem;font-weight:600}th,td{border-bottom:1px solid var(--borda);white-space:nowrap;padding:.6rem .5rem}tr:last-child td{border-bottom:0}tr.clicavel{cursor:pointer}tr.clicavel:hover td{background:#fafafa}.abas{border-bottom:1px solid var(--borda);gap:.25rem;margin-bottom:1rem;display:flex;overflow-x:auto}.abas button{font:inherit;color:var(--suave);cursor:pointer;white-space:nowrap;background:0 0;border:0;border-bottom:2px solid #0000;padding:.65rem .9rem;font-weight:600}.abas button.ativo{color:var(--pri);border-bottom-color:var(--pri)}.vazio{text-align:center;color:var(--suave);padding:2rem 1rem}.vazio .icone{margin-bottom:.5rem;font-size:2rem}.carregando{color:var(--suave);place-items:center;padding:3rem;display:grid}.lista{flex-direction:column;gap:.5rem;display:flex}.item-lista{border:1px solid var(--borda);background:#fff;border-radius:10px;align-items:center;gap:.75rem;padding:.7rem;display:flex}.item-lista .cresce{flex:1;min-width:0}.item-lista .titulo{font-weight:600}.trunc{text-overflow:ellipsis;white-space:nowrap;overflow:hidden}.tela-login{background:linear-gradient(160deg, var(--pri-suave), var(--fundo) 60%);place-items:center;min-height:100vh;padding:1.5rem;display:grid}.caixa-login{width:100%;max-width:400px}.caixa-login .marca{justify-content:center;margin-bottom:1.25rem;font-size:1.25rem}.caixa-login .marca img{width:40px;height:40px}.demo-contas{color:var(--suave);margin-top:1rem;font-size:.82rem;line-height:1.6}.demo-contas button{color:var(--pri);cursor:pointer;font:inherit;background:0 0;border:0;padding:0;text-decoration:underline}.termo{border:1px solid var(--borda);background:#fafafa;border-radius:9px;max-height:300px;margin-bottom:1rem;padding:.9rem;font-size:.88rem;line-height:1.55;overflow-y:auto}.termo h4{margin-top:.75rem}.grafico svg{width:100%;height:auto;display:block}.grafico .legenda{color:var(--suave);flex-wrap:wrap;gap:1rem;margin-top:.4rem;font-size:.8rem;display:flex}.grafico .legenda i{vertical-align:-1px;border-radius:3px;width:10px;height:10px;margin-right:4px;display:inline-block}.heatmap{overflow-x:auto}.heatmap svg{display:block}.heatmap-legenda{color:var(--suave);align-items:center;gap:.35rem;margin-top:.5rem;font-size:.78rem;display:flex}.heatmap-legenda i{border-radius:2px;width:11px;height:11px;display:inline-block}.exercicio-exec{padding:.9rem}.exercicio-exec.feito{background:#fbfffc;border-color:#86efac}.exercicio-exec .cab{justify-content:space-between;align-items:flex-start;gap:.5rem;display:flex}.exercicio-exec .prescricao{color:var(--suave);margin:.2rem 0 .6rem;font-size:.85rem}.serie-linha{grid-template-columns:2.2rem 1fr 1fr 3rem;align-items:center;gap:.5rem;margin-top:.4rem;display:grid}.serie-linha .num{color:var(--suave);text-align:center;font-weight:700}.serie-linha input{text-align:center;padding:.55rem .4rem;font-size:1rem}.serie-linha .rot{color:var(--suave);text-align:center;text-transform:uppercase;font-size:.7rem}.btn-check{border:2px solid var(--borda);cursor:pointer;width:3rem;height:2.6rem;color:var(--suave);background:#fff;border-radius:9px;font-size:1.1rem}.btn-check.feito{background:var(--ok);border-color:var(--ok);color:#fff}.serie-linha.feita input{background:#f0fdf4;border-color:#bbf7d0}.cronometro{z-index:30;color:#fff;background:#111827;border-radius:99px;align-items:center;gap:.8rem;padding:.55rem .6rem .55rem 1.1rem;font-weight:600;display:flex;position:fixed;bottom:72px;left:50%;transform:translate(-50%);box-shadow:0 10px 25px #00000040}.cronometro .tempo{font-variant-numeric:tabular-nums;min-width:3.2rem;font-size:1.35rem}.cronometro button{color:#fff;font:inherit;cursor:pointer;background:#ffffff26;border:0;border-radius:99px;padding:.4rem .75rem;font-size:.82rem}@media (width>=820px){.cronometro{bottom:24px}}.toast{z-index:40;border:1px solid var(--borda);background:#fff;border-radius:12px;padding:.75rem 1.1rem;font-weight:600;animation:.25s ease-out surgir;position:fixed;top:70px;left:50%;transform:translate(-50%);box-shadow:0 10px 25px #00000026}@keyframes surgir{0%{opacity:0;transform:translate(-50%,-8px)}}.escala-esforco{grid-template-columns:repeat(11,1fr);gap:4px;display:grid}.escala-esforco button{border:1px solid var(--borda);font:inherit;cursor:pointer;background:#fff;border-radius:7px;padding:.5rem 0;font-weight:600}.escala-esforco button.ativo{background:var(--pri);color:#fff;border-color:var(--pri)}.barra-progresso{background:#e5e7eb;border-radius:99px;height:8px;overflow:hidden}.barra-progresso div{background:var(--pri);height:100%;transition:width .3s}.treino-editor{border:1px solid var(--borda);border-radius:var(--raio);background:#fcfcfd;padding:.9rem}.treino-editor+.treino-editor{margin-top:.9rem}.linha-exercicio{border:1px solid var(--borda);background:#fff;border-radius:10px;grid-template-columns:1fr;gap:.5rem;margin-top:.6rem;padding:.7rem;display:grid}@media (width>=900px){.linha-exercicio{grid-template-columns:2.4fr .7fr .8fr .8fr .8fr auto;align-items:end}}.linha-exercicio .obs{grid-column:1/-1}.mini{color:var(--suave);text-transform:uppercase;font-size:.72rem;font-weight:600}