:root{
  --fondo:#eef1f2;
  --papel:#fff;
  --tinta:#12222b;
  --tinta-2:#3d525d;
  --apagado:#6c8089;
  --borde:#dbe2e5;
  --acento:#0e7c6b;
  --acento-claro:#e3f1ee;
  --carga:#d8631d;
  --carga-claro:#fdefe4;
  --error:#b3261e;
  --r:14px;
  --sombra:0 1px 2px rgba(18,34,43,.06), 0 8px 24px -18px rgba(18,34,43,.5);
}
*{box-sizing:border-box}
html{-webkit-text-size-adjust:100%}
body{
  margin:0;background:var(--fondo);color:var(--tinta);
  font-family:"Archivo",system-ui,-apple-system,"Segoe UI",Roboto,sans-serif;
  font-size:16px;line-height:1.5;
}
a{color:var(--acento);text-decoration:none}
a:hover{text-decoration:underline}
h1,h2,h3{margin:0;font-weight:800;letter-spacing:-.02em;line-height:1.15}
h1{font-size:1.6rem}
h2{font-size:1.15rem}
h3{font-size:1rem}
p{margin:.4em 0}
:focus-visible{outline:3px solid var(--carga);outline-offset:2px;border-radius:6px}

/* ---------- barra superior ---------- */
.barra{background:var(--tinta);color:#fff;position:sticky;top:0;z-index:40}
.barra-int{max-width:1080px;margin:0 auto;display:flex;align-items:center;gap:18px;flex-wrap:wrap;
  padding:10px 16px;padding-top:calc(10px + env(safe-area-inset-top))}
.marca{display:flex;align-items:center;gap:9px;color:#fff;font-weight:800;font-size:1.05rem;
  letter-spacing:-.01em;text-decoration:none;flex:none;margin-right:auto}
.marca:hover{text-decoration:none}
.marca-disco{width:17px;height:17px;border-radius:50%;border:4px solid #fff;
  box-shadow:inset 0 0 0 3px var(--tinta)}
.marca-logo{height:30px;width:auto;display:block;object-fit:contain}

.visualmente-oculto{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0 0 0 0);white-space:nowrap}
.nav-tog{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0 0 0 0);white-space:nowrap;margin:0}
.nav-btn{display:none}
.nav-panel{display:flex;align-items:center;gap:18px;flex:1}

.menu{display:flex;gap:2px;overflow-x:auto;scrollbar-width:none;flex:1}
.menu::-webkit-scrollbar{display:none}
.menu a{color:#c3d3da;padding:7px 11px;border-radius:9px;white-space:nowrap;font-size:.95rem;font-weight:500}
.menu a:hover{background:rgba(255,255,255,.09);color:#fff;text-decoration:none}
.menu a.aqui{background:#fff;color:var(--tinta);font-weight:600}
.salir{flex:none}
.salir button{background:none;border:1px solid rgba(255,255,255,.28);color:#c3d3da;
  padding:6px 12px;border-radius:9px;font:inherit;font-size:.9rem;cursor:pointer}
.salir button:hover{border-color:#fff;color:#fff}

/* ---- menú móvil ---- */
@media(max-width:760px){
  .barra-int{gap:12px}
  .nav-btn{display:inline-flex;align-items:center;justify-content:center;
    width:44px;height:44px;flex:none;border:1px solid rgba(255,255,255,.28);border-radius:11px;cursor:pointer}
  .nav-btn:hover{border-color:#fff}
  .nav-tog:focus-visible ~ .nav-btn{outline:3px solid var(--carga);outline-offset:2px}
  .nav-lineas{position:relative;display:block;width:20px;height:2px;background:#fff;border-radius:2px;
    transition:background .3s ease}
  .nav-lineas::before,.nav-lineas::after{content:"";position:absolute;left:0;width:20px;height:2px;
    background:#fff;border-radius:2px;transition:transform .35s cubic-bezier(.16,1,.3,1),top .35s cubic-bezier(.16,1,.3,1)}
  .nav-lineas::before{top:-6px}
  .nav-lineas::after{top:6px}
  .nav-tog:checked ~ .nav-btn .nav-lineas{background:transparent}
  .nav-tog:checked ~ .nav-btn .nav-lineas::before{top:0;transform:rotate(45deg)}
  .nav-tog:checked ~ .nav-btn .nav-lineas::after{top:0;transform:rotate(-45deg)}

  .nav-panel{display:flex;flex-basis:100%;width:100%;flex-direction:column;align-items:stretch;
    gap:6px;overflow:hidden;
    max-height:0;opacity:0;padding:0;transform:translateY(-8px);
    transition:max-height .55s cubic-bezier(.16,1,.3,1),opacity .4s ease,
      transform .55s cubic-bezier(.16,1,.3,1),padding .55s cubic-bezier(.16,1,.3,1)}
  .nav-tog:checked ~ .nav-panel{max-height:480px;opacity:1;transform:translateY(0);padding:8px 0 4px}
  .menu{flex-direction:column;gap:4px;overflow:visible}
  .menu a{padding:12px 14px;border-radius:10px;font-size:1rem}
  .salir{margin-top:4px}
  .salir button{width:100%;padding:12px;border-radius:10px;font-size:1rem}
}

/* ---------- estructura ---------- */
.hoja{max-width:860px;margin:0 auto;padding:22px 16px 80px}
.hoja.ancha{max-width:1080px}
.titulo{display:flex;align-items:flex-start;justify-content:space-between;gap:16px;margin-bottom:18px;flex-wrap:wrap}
.sub{color:var(--apagado);margin:4px 0 0;font-size:.95rem}
.tarjeta{background:var(--papel);border:1px solid var(--borde);border-radius:var(--r);
  padding:18px;box-shadow:var(--sombra);margin-bottom:14px}
.tarjeta.plana{box-shadow:none}
.rejilla{display:grid;gap:14px}
@media(min-width:640px){.rejilla.dos{grid-template-columns:1fr 1fr}
  .rejilla.tres{grid-template-columns:repeat(3,1fr)}}

/* ---------- botones ---------- */
.btn{display:inline-flex;align-items:center;justify-content:center;gap:8px;
  background:var(--acento);color:#fff;border:1px solid transparent;border-radius:11px;
  padding:11px 18px;font:inherit;font-weight:600;cursor:pointer;min-height:44px;text-decoration:none}
.btn:hover{background:#0b6a5b;text-decoration:none;color:#fff}
.btn.claro{background:var(--papel);color:var(--tinta);border-color:var(--borde)}
.btn.claro:hover{background:#f6f8f9;color:var(--tinta)}
.btn.peligro{background:var(--papel);color:var(--error);border-color:#e8c9c7}
.btn.peligro:hover{background:#fdf3f2;color:var(--error)}
.btn.pequeno{padding:7px 13px;min-height:36px;font-size:.9rem;border-radius:9px}
.btn.ancho{width:100%}
.btn[disabled]{opacity:.5;cursor:not-allowed}
.acciones{display:flex;gap:9px;flex-wrap:wrap;align-items:center}

/* ---------- formularios ---------- */
label{display:block;font-weight:600;font-size:.9rem;margin-bottom:5px}
input[type=text],input[type=email],input[type=password],input[type=number],input[type=date],
input[type=url],select,textarea{
  width:100%;padding:11px 12px;border:1px solid var(--borde);border-radius:11px;
  font:inherit;background:var(--papel);color:var(--tinta);min-height:44px}
textarea{min-height:88px;resize:vertical}
input:focus,select:focus,textarea:focus{border-color:var(--acento);outline:none;
  box-shadow:0 0 0 3px var(--acento-claro)}
.campo{margin-bottom:14px}
.ayuda{color:var(--apagado);font-size:.85rem;margin-top:5px}
.fila-campos{display:grid;gap:12px}
@media(min-width:560px){.fila-campos.dos{grid-template-columns:1fr 1fr}
  .fila-campos.tres{grid-template-columns:repeat(3,1fr)}}

/* ---------- avisos ---------- */
.nota{padding:12px 15px;border-radius:11px;margin:0 0 16px;font-size:.95rem;border:1px solid}
.nota-ok{background:var(--acento-claro);border-color:#bfded7;color:#0a5a4d}
.nota-error{background:#fdf3f2;border-color:#f0d3d1;color:var(--error)}
.nota-aviso{background:var(--carga-claro);border-color:#f4d8bf;color:#8f4310}

/* ---------- listas y tablas ---------- */
table{width:100%;border-collapse:collapse}
th,td{text-align:left;padding:11px 10px;border-bottom:1px solid var(--borde);vertical-align:middle}
th{font-size:.78rem;font-weight:600;color:var(--apagado);letter-spacing:.02em}
tr:last-child td{border-bottom:none}
.tabla-envoltura{overflow-x:auto;background:var(--papel);border:1px solid var(--borde);
  border-radius:var(--r);box-shadow:var(--sombra)}
.num{font-variant-numeric:tabular-nums}

.lista{list-style:none;margin:0;padding:0}
.lista li{background:var(--papel);border:1px solid var(--borde);border-radius:var(--r);
  padding:13px 15px;margin-bottom:9px;display:flex;align-items:center;gap:13px}
.lista li .crece{flex:1;min-width:0}
.lista .nom{font-weight:600;display:block;overflow:hidden;text-overflow:ellipsis}
.lista .det{color:var(--apagado);font-size:.87rem}

/* ---------- miniaturas y chips ---------- */
.mini{width:52px;height:52px;border-radius:13px;object-fit:cover;flex:none;
  background:linear-gradient(145deg,#eef2f3,#dde5e8);border:1px solid var(--borde);
  display:inline-flex;align-items:center;justify-content:center;font-weight:800;color:var(--tinta-2)}
.grande{width:100%;max-height:260px;object-fit:cover;border-radius:12px;display:block;background:#e5eaec}
.sin-foto{font-size:1.2rem}
.chip{display:inline-block;padding:3px 9px;border-radius:999px;font-size:.76rem;font-weight:600;
  background:#e8edef;color:var(--tinta-2)}
.chip-piernas{background:#e2eff5;color:#1c5670}
.chip-gluteo{background:#f6e6ef;color:#7a2f5c}
.chip-pecho{background:#fde9e2;color:#9b4322}
.chip-espalda{background:#e4efe4;color:#2f6136}
.chip-hombro{background:#f2ecdc;color:#7a5f14}
.chip-brazo{background:#eae7f7;color:#4b3f8f}
.chip-core{background:#e0f0ee;color:#0d6154}

/* ---------- entreno ---------- */
.dias{display:flex;gap:8px;overflow-x:auto;padding-bottom:4px;margin-bottom:16px;scrollbar-width:none}
.dias::-webkit-scrollbar{display:none}
.dias a{background:var(--papel);border:1px solid var(--borde);border-radius:11px;
  padding:9px 15px;white-space:nowrap;color:var(--tinta-2);font-weight:600;font-size:.93rem}
.dias a.aqui{background:var(--tinta);border-color:var(--tinta);color:#fff}
.dias a:hover{text-decoration:none}

.ejercicio{background:var(--papel);border:1px solid var(--borde);border-radius:16px;
  margin-bottom:14px;overflow:hidden;box-shadow:var(--sombra);transition:box-shadow .18s ease,border-color .18s ease}
.ejercicio[open]{border-color:#c9d4d8;box-shadow:0 2px 6px rgba(18,34,43,.06),0 18px 40px -24px rgba(18,34,43,.55)}
.ejercicio > summary{display:flex;align-items:center;gap:13px;padding:15px 16px;cursor:pointer;list-style:none;
  transition:background .15s ease}
.ejercicio > summary:hover{background:#f7f9fa}
.ejercicio > summary::-webkit-details-marker{display:none}
.ejercicio > summary:focus-visible{outline:none;box-shadow:inset 0 0 0 2px var(--acento)}
.ejercicio[open] > summary{border-bottom:1px solid var(--borde);position:relative}
.ejercicio[open] > summary::after{content:"";position:absolute;left:16px;right:16px;bottom:-1px;height:2px;
  border-radius:2px;background:linear-gradient(90deg,var(--acento),var(--carga))}
.ej-datos{flex:1;min-width:0}
.ej-nom{font-weight:700;display:block;letter-spacing:-.01em}
.ej-meta{color:var(--apagado);font-size:.85rem}
.marcas{display:flex;gap:5px;flex:none}
.marca-serie{width:10px;height:10px;border-radius:999px;border:2px solid var(--borde);background:transparent;
  transition:background .15s ease,border-color .15s ease}
.marca-serie.hecha{background:var(--acento);border-color:var(--acento)}
.ejercicio .cuerpo{padding:16px}

/* despliegue suave del ejercicio */
.ejercicio[open] .cuerpo{animation:desplegar .6s cubic-bezier(.16,1,.3,1)}
@keyframes desplegar{
  from{opacity:0;transform:translateY(-12px)}
  to{opacity:1;transform:translateY(0)}
}
@supports (interpolate-size:allow-keywords){
  :root{interpolate-size:allow-keywords}
  .ejercicio::details-content{
    height:0;overflow:hidden;opacity:0;
    transition:height .6s cubic-bezier(.16,1,.3,1),opacity .42s ease,content-visibility .6s allow-discrete}
  .ejercicio[open]::details-content{height:auto;opacity:1}
  .ejercicio[open] .cuerpo{animation:none}
}

.serie{display:grid;grid-template-columns:34px 1fr 1fr auto;gap:10px;align-items:center;margin-bottom:10px;
  background:#f7f9fa;border:1px solid var(--borde);border-radius:12px;padding:8px 10px;
  transition:background .18s ease,border-color .18s ease}
.serie:last-of-type{margin-bottom:0}
.serie .idx{font-weight:800;color:var(--apagado);text-align:center;font-variant-numeric:tabular-nums}
.serie input{text-align:center;font-weight:700;font-size:1.05rem;font-variant-numeric:tabular-nums;background:var(--papel)}
.serie.guardada{background:var(--acento-claro);border-color:#bfded7}
.serie.guardada .idx{color:var(--acento)}
.serie.guardada input{background:#fff;border-color:#bfded7}
.serie.guardada .guardar-serie[disabled]{opacity:1;background:#0a5a4d;color:#fff;border-color:#0a5a4d}
.serie .unidad{position:relative}
.serie .unidad span{position:absolute;right:11px;top:50%;transform:translateY(-50%);
  color:var(--apagado);font-size:.8rem;pointer-events:none}
.ultima{background:var(--carga-claro);border-radius:10px;padding:10px 13px;font-size:.9rem;
  color:#8f4310;margin-bottom:14px}
.consejo{background:var(--acento-claro);border-left:3px solid var(--acento);padding:11px 14px;
  border-radius:0 10px 10px 0;font-size:.9rem;color:#0a5a4d;margin-bottom:14px}
.video{position:relative;padding-top:56.25%;border-radius:12px;overflow:hidden;background:#000;margin-bottom:13px}
.video iframe{position:absolute;inset:0;width:100%;height:100%;border:0}

/* enlace a vídeo externo */
.video-enlace{display:inline-flex;align-items:center;gap:10px;margin-bottom:14px;
  background:var(--tinta);color:#fff;font-weight:600;font-size:.92rem;
  padding:9px 14px 9px 9px;border-radius:999px;text-decoration:none;
  box-shadow:0 6px 18px -10px rgba(18,34,43,.7);transition:transform .15s ease,box-shadow .15s ease}
.video-enlace:hover{text-decoration:none;color:#fff;transform:translateY(-1px);
  box-shadow:0 10px 24px -10px rgba(18,34,43,.75)}
.video-play{display:inline-flex;align-items:center;justify-content:center;width:30px;height:30px;
  border-radius:999px;background:var(--carga);color:#fff;flex:none}
.video-play svg{margin-left:2px}
.video-flecha{opacity:.6;flex:none}

/* temporizador de descanso */
.reloj{position:fixed;left:50%;transform:translateX(-50%);bottom:calc(16px + env(safe-area-inset-bottom));
  background:var(--tinta);color:#fff;border-radius:14px;padding:11px 18px;display:none;
  align-items:center;gap:14px;box-shadow:0 10px 30px -8px rgba(0,0,0,.5);z-index:50}
.reloj.visible{display:flex}
.reloj .cuenta{font-size:1.5rem;font-weight:800;font-variant-numeric:tabular-nums;min-width:62px;text-align:center}
.reloj button{background:rgba(255,255,255,.14);border:none;color:#fff;border-radius:9px;
  padding:8px 13px;font:inherit;cursor:pointer}

/* ---------- métricas y gráfica ---------- */
.metricas{display:grid;grid-template-columns:repeat(auto-fit,minmax(140px,1fr));gap:12px;margin-bottom:18px}
.metrica{background:var(--papel);border:1px solid var(--borde);border-radius:var(--r);padding:15px}
.metrica .valor{font-size:1.9rem;font-weight:800;font-variant-numeric:tabular-nums;line-height:1}
.metrica .etiq{color:var(--apagado);font-size:.85rem;margin-top:5px}
.grafica{width:100%;height:auto;display:block}
.vacio{text-align:center;padding:34px 18px;color:var(--apagado);background:var(--papel);
  border:1px dashed var(--borde);border-radius:var(--r)}

/* ---------- acceso ---------- */
.acceso{min-height:100vh;display:flex;align-items:center;justify-content:center;padding:24px;
  background:var(--tinta)}
.acceso-caja{background:var(--papel);border-radius:18px;padding:30px;width:100%;max-width:390px;
  box-shadow:0 24px 60px -20px rgba(0,0,0,.6)}
.acceso-marca{display:flex;justify-content:center;align-items:center;margin-bottom:14px}
.acceso-marca .marca-disco{border-color:var(--tinta);box-shadow:inset 0 0 0 3px var(--papel)}
.acceso-logo{height:96px;width:auto;max-width:100%;display:block;object-fit:contain}
.acceso-caja .sub{text-align:center}

@media (prefers-reduced-motion:reduce){*{transition:none!important;animation:none!important}}
@media print{.barra,.acciones,.reloj{display:none}}