@font-face{font-family:Barlow;font-style:normal;font-display:swap;font-weight:600;src:url(/assets/barlow-latin-600-normal-DILqtrty.woff2)format("woff2"),url(/assets/barlow-latin-600-normal-CNwfPWQD.woff)format("woff")}:root{--lightningcss-light: ;--lightningcss-dark:initial;color-scheme:dark;--bg:#101619;--panel:#172125;--lift:#1c2a2e;--border:#2e3c41;--text:#edf4f1;--muted:#abbcb8;--mint:#a5f0cf;--ink:#142b23;--focus:#90eac5;--warm:#ffcf97;--danger:#ffb5b0;--hero:#1b2b2c;--num:Barlow,"Segoe UI",sans-serif;background:var(--bg);color:var(--text);font:16px/1.52 Noto Sans TC,PingFang TC,Microsoft JhengHei,system-ui,sans-serif}:root[data-theme=light]{--lightningcss-light:initial;--lightningcss-dark: ;color-scheme:light;--bg:#f3f8f5;--panel:#fff;--lift:#e9f4ed;--border:#cadbd3;--text:#182e28;--muted:#475f56;--mint:#82dbaf;--ink:#122c22;--focus:#166743;--warm:#7b471d;--danger:#931e2c;--hero:#e1f0e9}*{box-sizing:border-box}body{margin:0}button,input,select,textarea{font:inherit;color:inherit}button,summary,select{cursor:pointer}button{border:1px solid var(--border);background:var(--lift);border-radius:9px;justify-content:center;align-items:center;gap:.48rem;min-height:44px;padding:.55rem .88rem;font-weight:650;display:inline-flex}button:hover:not(:disabled),summary:hover{border-color:var(--focus)}button:disabled{opacity:.49;cursor:default}:focus-visible{outline:2px solid var(--focus);outline-offset:3px}a{color:var(--text)}small,.muted{color:var(--muted)}p{margin:.5em 0 .85em}h1,h2,h3{margin:0;line-height:1.22}h1{letter-spacing:-.035em;font-size:clamp(1.9rem,4vw,2.65rem)}h2{font-size:1.3rem}h3{font-size:1.05rem}img,svg{display:block}button svg{flex:none}.primary{background:var(--mint);color:var(--ink);border-color:#0000;font-weight:800}.primary:hover:not(:disabled){filter:brightness(.95)}.quiet{color:var(--muted);background:0 0;border-color:#0000;padding-left:.55rem;padding-right:.55rem}.danger{color:var(--danger)}.icon-button{flex:none;width:44px;min-height:44px;padding:0}.full{width:100%;margin-top:1rem}button[aria-pressed=true]{background:var(--lift);border-color:var(--focus);color:var(--text)}:root[data-theme=dark] button[aria-pressed=true]{color:var(--mint)}.app-header{z-index:5;background:var(--bg);border-bottom:1px solid var(--border);position:sticky;top:0}.header-inner{justify-content:space-between;align-items:center;gap:1rem;max-width:1190px;min-height:70px;margin:auto;padding:0 26px;display:flex}.brand{text-align:left;background:0 0;border:0;flex-shrink:0;gap:.65rem;padding:0;display:flex}.brand strong,.brand small{line-height:1.1;display:block}.brand strong{font:600 1.42rem var(--num);letter-spacing:.005em}.brand small{margin-top:.24rem;font-size:.7rem;font-weight:600}.header-inner nav{align-items:center;gap:.28rem;display:flex}.header-inner nav button{min-width:82px;color:var(--muted);background:0 0;border-color:#0000;font-size:.92rem}.header-inner nav button[aria-current=page]{background:var(--lift);color:var(--text);border-color:var(--border)}.header-tools{align-items:center;gap:.8rem;display:flex}.device-state{color:var(--muted);white-space:nowrap;align-items:center;gap:.42rem;font-size:.8rem;display:flex}.device-state i{background:#54aa83;border-radius:50%;width:7px;height:7px}.header-tools .icon-button{background:0 0}.skip-link{z-index:15;background:var(--panel);padding:12px;position:fixed;top:8px;left:8px;transform:translateY(-150%)}.skip-link:focus{transform:none}#main-content:focus{outline:none}.page{max-width:1120px;margin:auto;padding:38px 28px 4rem}.section-intro{justify-content:space-between;align-items:flex-end;gap:1rem;margin-bottom:24px;display:flex}.section-intro p{color:var(--muted);margin:.48rem 0 0}.plan-picker{flex-wrap:wrap;gap:4px;display:flex}.plan-picker button{color:var(--muted);background:var(--panel);min-height:44px}.home-heading .plan-picker .field{margin:0}.hero{background:var(--hero);border:1px solid var(--border);border-radius:20px;grid-template-columns:1fr 48%;min-height:292px;display:grid;overflow:hidden}.hero-copy{align-self:center;padding:clamp(22px,4vw,48px)}.hero h2{letter-spacing:-.04em;font-size:clamp(1.55rem,3.65vw,2.64rem)}.hero-metrics{flex-wrap:wrap;gap:1.1rem;margin:1.2rem 0 1.65rem;display:flex}.hero-metrics div{align-items:center;gap:.43rem;display:flex}.hero-metrics div+div{border-left:1px solid var(--border);padding-left:1.1rem}.hero-metrics strong{font:600 1.7rem var(--num)}.hero-metrics svg,.hero-metrics span{color:var(--muted)}.hero-button{min-width:174px;min-height:56px}.hero-figure{isolation:isolate;color:#e6f0eb;background:#121b20;border:0;border-radius:0;place-items:center;min-height:190px;padding:0;display:grid;position:relative}.hero-figure:hover .figure{opacity:.86}.figure{width:100%;height:auto}.hero-figure .figure{object-fit:contain;width:100%;height:100%;max-height:308px}.hero-figure>span{text-align:left;background:#101719e8;border-radius:6px;padding:7px 10px;display:grid;position:absolute;bottom:1rem;left:1.1rem}.hero-figure small{color:#a4bdb4;font:600 .82rem var(--num)}.resume-strip{border:1px solid var(--focus);background:var(--panel);border-radius:12px;justify-content:space-between;align-items:center;gap:.8rem;margin-bottom:18px;padding:14px 16px;display:flex}.resume-strip span{color:var(--muted);font-size:.85rem;display:block}.home-columns{grid-template-columns:1.72fr 1fr;align-items:start;gap:clamp(18px,4vw,43px);margin-top:35px;display:grid}.home-columns>*,.work-layout>*{min-width:0}.section-title{justify-content:space-between;align-items:center;gap:.5rem;min-height:44px;margin-bottom:8px;display:flex}.panel{border:1px solid var(--border);background:var(--panel);border-radius:13px;padding:17px 20px}.recent{padding:20px}.recent-icon{background:var(--lift);width:43px;height:43px;color:var(--focus);border-radius:10px;place-items:center;margin-bottom:1rem;display:grid}.recent p{color:var(--muted)}.home-list,.order-list,.library-list,.records-detail{margin:0;padding:0;list-style:none}.home-list li+li,.order-list li+li{border-top:1px solid var(--border)}.home-list li button{text-align:left;background:0 0;border:0;border-radius:7px;grid-template-columns:34px 1fr auto auto;place-items:center start;gap:.62rem;width:100%;min-height:63px;padding:9px 6px;display:grid}.home-list li button:hover,.entry-label:hover,.library-choice:hover{background:var(--lift)}.home-list strong,.home-list small,.entry-label strong,.entry-label small,.library-choice strong,.library-choice small{display:block}.home-target{white-space:nowrap;color:var(--muted);font-size:.88rem;font-weight:500}.row-index{font:600 1.13rem var(--num);color:var(--muted);font-variant-numeric:tabular-nums}.all-moves{margin-top:.45rem}.planner,.history,.settings,.review{max-width:940px}.planner .plan-picker{margin-bottom:18px}.plan-overview{justify-content:space-between;align-items:center;gap:1rem;display:flex}.plan-overview p{color:var(--muted);margin-bottom:0}.button-row{flex-wrap:wrap;align-items:center;gap:.55rem;display:flex}.center{justify-content:center}.coverage{margin:14px 0 24px}.chips{flex-wrap:wrap;gap:.42rem;margin-top:.7rem;display:flex}.chips span{background:var(--lift);border-radius:5px;padding:4px 8px;font-size:.87rem}.order-list li{border-radius:6px;grid-template-columns:auto 28px minmax(0,1fr) auto;align-items:center;gap:.54rem;padding:6px 0;display:grid}.order-list .drop-target{background:var(--lift);outline:2px dashed var(--focus)}.drag{touch-action:none;cursor:grab}.drag:active{cursor:grabbing}.entry-label,.library-choice{text-align:left;background:0 0;border:0;min-width:0;display:block}.entry-label small,.library-choice small{margin-top:.12rem;font-size:.82rem}.fields{grid-template-columns:repeat(2,minmax(0,1fr));gap:0 .85rem;display:grid}.fields.three{grid-template-columns:repeat(3,minmax(0,1fr))}.field{gap:.3rem;min-width:0;margin:.68rem 0 .8rem;font-size:.91rem;display:grid}.field>span{color:var(--muted);font-weight:650}input:not([type=checkbox]),select,textarea{background:var(--bg);border:1px solid var(--border);border-radius:7px;width:100%;min-width:0;min-height:44px;padding:.55rem .62rem;font-size:16px}.toggle{align-items:center;gap:.5rem;min-height:44px;display:flex}.toggle input{accent-color:#53ad85;width:19px;height:19px}.toggle small{margin-left:auto}dialog{background:var(--panel);color:var(--text);border:1px solid var(--border);border-radius:14px;width:min(94%,620px);max-height:88dvh;padding:18px;overflow:auto}dialog::backdrop{background:#071015b8}.dialog-head{align-items:center;gap:.5rem;margin-bottom:.8rem;display:flex}.dialog-head h2{flex:1;min-width:0}.library-list li{border-bottom:1px solid var(--border);grid-template-columns:minmax(0,1fr) auto;align-items:center;padding:4px 0;display:grid}.library-suggest{flex-wrap:wrap;align-items:center;gap:.45rem;margin-bottom:.75rem;display:flex}.library-suggest span{color:var(--muted)}.demo{border:1px solid var(--border);background:var(--panel);border-radius:14px;overflow:hidden}.demo-view{background:#162327;position:relative}.demo-view .figure{max-height:340px}.demo-label{color:#e0ece5;background:#102022e5;border-radius:6px;padding:4px 8px;font-size:.72rem;position:absolute;bottom:8px;right:9px}.demo-controls{flex-wrap:wrap;gap:.32rem;padding:7px;display:flex}.demo-controls button{padding:.35rem .5rem;font-size:.8rem}.technique p{margin:.7rem 0}.technique ol{padding-inline-start:1.55rem}.technique li+li{margin-top:.36rem}.safety,.comfort{color:var(--warm)}.training{max-width:1000px;padding-top:22px}.training-top{color:var(--muted);justify-content:space-between;align-items:center;gap:.5rem;display:flex}.training-top span{white-space:nowrap;align-items:center;gap:.35rem;display:flex}.training-top strong{color:var(--text);font:600 1.22rem var(--num)}.training-top .icon-button{height:44px}.work-progress{background:var(--border);color:var(--focus);appearance:none;border:0;border-radius:4px;width:100%;height:5px;margin:.45rem 0 1.13rem;display:block;overflow:hidden}.work-progress::-webkit-progress-bar{background:var(--border)}.work-progress::-webkit-progress-value{background:#63c69c}.work-progress::-moz-progress-bar{background:#63c69c}.work-layout{grid-template-columns:1.23fr 1fr;gap:14px 22px;display:grid}.work-heading{justify-content:space-between;align-items:center;gap:.45rem;margin-bottom:.75rem;display:flex}.work-heading h1{font-size:clamp(1.6rem,4vw,2.3rem)}.work-heading p{font:600 1rem var(--num);margin:0 0 .37rem}.work-clock{text-align:right;flex:none}.work-clock small,.work-clock strong{display:block}.work-clock strong{font:600 clamp(1.8rem,6vw,2.8rem)/1 var(--num);font-variant-numeric:tabular-nums}.work-metrics,.review-metrics{grid-template-columns:repeat(2,minmax(0,1fr));gap:12px;margin:0 0 12px;display:grid}.work-metrics small,.review-metrics span{color:var(--muted);display:block}.work-metrics strong,.review-metrics strong{font:600 1.45rem var(--num);display:block}.work-data:not(:first-child){align-self:center}.muscle-line{color:var(--muted);letter-spacing:.005em;margin:.32rem 0 .5rem;font-size:.82rem}.training-details{padding-block:12px}.training-details summary{font-weight:700}.action-tray{padding:12px 0 max(10px,env(safe-area-inset-bottom));background:var(--bg);z-index:3;gap:.5rem;margin-top:14px;display:flex;position:sticky;bottom:0}.action-tray .primary{flex:1}.action-secondary{justify-content:space-between;align-items:center;gap:6px;display:flex}.complete{min-height:58px;font-size:1.15rem}.rest-page{text-align:center;max-width:540px;margin:auto}.rest-page h1{font-size:1.65rem}.countdown{font:600 clamp(4rem,14vw,7.2rem)/1.1 var(--num);font-variant-numeric:tabular-nums;margin:.42rem 0 1.1rem}.next-preview{text-align:left;grid-template-columns:1fr 37%;align-items:center;gap:8px;margin-top:20px;display:grid}.next-preview .figure{border-radius:7px}.menu-stack{gap:.52rem;display:grid}.summary{font-weight:700}.review>.panel,.history-panel,.settings .panel,.history-item{margin:0 0 14px}.history>h2{margin:24px 0 12px}.history-item summary small{margin-top:.22rem;padding-left:1.3rem;display:block}.records-detail li{border-top:1px solid var(--border);flex-wrap:wrap;justify-content:space-between;gap:.4rem 1rem;padding:.55rem 0;display:flex}.chart{align-items:end;gap:.38rem;margin:10px 0;display:flex;overflow-x:auto}.chart>div{text-align:center;flex:1 0 37px;min-width:0;font-size:.84rem}.chart-track{background:var(--lift);border-radius:5px;align-items:end;height:86px;display:flex;overflow:hidden}.chart-track div{background:#58b38c;width:100%;min-height:0}table{border-collapse:collapse;width:100%;font-size:.9rem}td,th{text-align:left;border-bottom:1px solid var(--border);padding:.45rem}.save-error{border:1px solid var(--danger);background:var(--panel);border-radius:9px;max-width:1050px;margin:12px auto;padding:12px}.markup-tools,.swatches{flex-wrap:wrap;gap:7px;margin:.63rem 0;display:flex}.swatches button{width:44px;padding:0}.swatches button[aria-pressed=true]{outline:2px solid var(--focus)}.drawing{background:var(--bg);touch-action:none;width:min(100%,440px);max-height:52dvh;margin:.65rem auto;overflow:hidden}.drawing canvas{transform-origin:0 0;width:auto;max-width:100%;height:auto;max-height:52dvh;margin:auto;display:block}.recording{pointer-events:none;color:#fff;z-index:10;background:#62292e;border-radius:8px;padding:6px 13px;position:fixed;top:76px;right:20px}@media (width<=730px){.header-inner{min-height:59px;padding:0 14px}.header-inner nav{z-index:6;background:var(--bg);border-top:1px solid var(--border);padding:5px 8px max(5px,env(safe-area-inset-bottom));justify-content:space-around;position:fixed;bottom:0;left:0;right:0}.header-inner nav button{border-radius:8px;flex-direction:column;gap:2px;min-width:56px;min-height:49px;padding:4px 8px;font-size:.73rem}.page{padding:22px 16px calc(76px + env(safe-area-inset-bottom))}.home-heading{display:block}.home-heading .plan-picker{margin-top:14px}.hero{grid-template-columns:minmax(0,1fr) 42%;min-height:224px}.hero-copy{padding:18px 13px 18px 16px}.hero h2{font-size:clamp(1.06rem,5vw,1.48rem)}.hero-metrics{gap:.25rem;margin:.62rem 0 .75rem}.hero-metrics div{gap:.22rem}.hero-metrics div+div{border:0;padding-left:0}.hero-metrics strong{font-size:1.25rem}.hero-metrics svg{width:15px}.hero-metrics span{font-size:.75rem}.hero-button{width:100%;min-width:0;min-height:48px;padding-inline:5px}.hero-figure .figure{height:auto;min-height:120px;transform:scale(1.16)}.hero-figure>span{padding:3px 6px;font-size:.76rem;bottom:8px;left:5px}.hero-figure small{font-size:.69rem}.home-columns{margin-top:19px;display:block}.home-columns aside{margin-top:18px}.plan-overview{display:block}.plan-overview .button-row{margin-top:10px}.work-layout{grid-template-columns:minmax(0,1fr);gap:10px}.training{padding-top:9px;padding-bottom:calc(67px + env(safe-area-inset-bottom))}.training-top,.home-target{font-size:.82rem}.work-heading{margin-bottom:7px}.work-heading p{font-size:.82rem}.work-actions{display:grid}.action-tray{bottom:calc(59px + env(safe-area-inset-bottom));box-shadow:0 -8px 18px color-mix(in srgb,var(--bg) 82%,transparent)}.action-secondary button{flex:1;min-height:44px;padding:5px;font-size:.85rem}.action-secondary .icon-button{flex:0 0 44px}.work-actions .secondary{font-size:.82rem}.complete{min-height:52px}.work-metrics{margin-bottom:6px;padding:12px 15px}.work-data .cue{margin:.3rem 0 .65rem}.work-layout .demo-view .figure{max-height:209px}.work-data .work-metrics{gap:6px 10px;padding-block:9px}.work-data .work-metrics strong{font-size:1.25rem}.fields.three:not(.history-item .fields){grid-template-columns:repeat(2,minmax(0,1fr))}}@media (width<=365px){.hero{grid-template-columns:1fr 39%}.hero-copy{padding-left:11px}.page{padding-inline:11px}.demo-controls button{padding-inline:.36rem;font-size:.75rem}.history-item .fields.three{grid-template-columns:repeat(2,minmax(0,1fr))}}@media (prefers-reduced-motion:reduce){*,:before,:after{scroll-behavior:auto!important}}
