@import url('https://fonts.googleapis.com/css2?family=Public+Sans:ital,wght@0,100..900;1,100..900&family=Sansation:ital,wght@0,300;0,400;0,700;1,300;1,400;1,700&display=swap');

:root {
    --cyan: #3a5a40;
    --green: #517751;
    --yellow: #a3b18a;
    --red: #ff4545;
    --orange: #ff8c00;
    --grad: linear-gradient(90deg, #3a5a40, #517751, #a3b18a);
    --grad-t: linear-gradient(100deg, #3a5a40 0%, #517751 50%, #a3b18a 100%);
    --dark: #f4f6f1;
    --dark2: #eaede5;
    --dark3: #dde2d8;
    --dark4: #d6dcd2;
    --border: rgba(26, 46, 31, .07);
    --bc: rgba(58, 90, 64, .2);
    --white: #1a2e1f;
    --muted: rgba(26, 46, 31, .32);
    --dim: rgba(26, 46, 31, .55);
}

*,
*::before,
*::after {
    margin: 0;
    padding: 0;
    box-sizing: border-box;
}

html {
    font-size: 16px;
    scroll-behavior: smooth;
}

body {
    background: var(--dark);
    color: var(--white);
    font-family: 'Public Sans', sans-serif;
    min-height: 100vh;
    overflow-x: hidden;
    -webkit-font-smoothing: antialiased;
    -webkit-tap-highlight-color: transparent;
}

body::after {
    content: '';
    position: fixed;
    inset: 0;
    background-image: url("data:image/svg+xml,%3Csvg viewBox='0 0 256 256' xmlns='http://www.w3.org/2000/svg'%3E%3Cfilter id='n'%3E%3CfeTurbulence type='fractalNoise' baseFrequency='0.85' numOctaves='4' stitchTiles='stitch'/%3E%3C/filter%3E%3Crect width='100%25' height='100%25' filter='url(%23n)' opacity='0.035'/%3E%3C/svg%3E");
    pointer-events: none;
    z-index: 9999;
    opacity: .5;
}

.gt {
    background: var(--grad-t);
    -webkit-background-clip: text;
    -webkit-text-fill-color: transparent;
    background-clip: text;
}

a {
    text-decoration: none;
    color: inherit;
}

nav {
    display: flex;
    align-items: center;
    justify-content: space-between;
    padding: 0 clamp(16px, 5vw, 40px);
    height: 64px;
    background: rgba(244, 246, 241, .9);
    backdrop-filter: blur(14px);
    border-bottom: 1px solid rgba(58, 90, 64, .12);
    position: sticky;
    top: 0;
    z-index: 100;
}

.nav-logo {
    display: flex;
    align-items: center;
    gap: 8px;
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: 1.45rem;
    letter-spacing: 5px;
    text-transform: uppercase;
}
.nav-logo img {
    height: 44px;
    width: auto;
    display: block;
    flex-shrink: 0;
}

@keyframes liquidShift {

    0%,
    100% {
        background-position: 0% 50%
    }

    50% {
        background-position: 100% 50%
    }
}

.btn-back {
    font-size: .63rem;
    font-weight: 700;
    letter-spacing: 2px;
    text-transform: uppercase;
    color: var(--muted);
    border: 1px solid var(--border);
    padding: 6px 14px;
    border-radius: 8px;
    backdrop-filter: blur(6px);
    -webkit-backdrop-filter: blur(6px);
    transition: all .25s ease;
}

.btn-back:hover {
    color: var(--cyan);
    border-color: var(--bc);
    background: rgba(58, 90, 64, .05);
}

.wrapper {
    max-width: 720px;
    margin: 0 auto;
    padding: clamp(24px, 5vw, 48px) clamp(14px, 5vw, 32px) 60px;
}

/* ── SETUP ── */
.setup-section {}

.page-tag {
    display: inline-block;
    font-size: .62rem;
    font-weight: 700;
    letter-spacing: 5px;
    text-transform: uppercase;
    color: var(--cyan);
    border: 1px solid rgba(58, 90, 64, .3);
    padding: 5px 14px;
    margin-bottom: 16px;
}

.page-title {
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: clamp(2.4rem, 8vw, 4.5rem);
    line-height: .9;
    text-transform: uppercase;
    letter-spacing: -2px;
    margin-bottom: 10px;
}

.page-sub {
    font-size: clamp(.82rem, 2vw, .92rem);
    color: var(--dim);
    line-height: 1.7;
    max-width: 500px;
    margin-bottom: 32px;
}

/* Status strip */
.status-strip {
    display: grid;
    grid-template-columns: repeat(3, 1fr);
    gap: 1px;
    background: rgba(58, 90, 64, .05);
    border: 1px solid rgba(58, 90, 64, .1);
    margin-bottom: 24px;
}

.ss-cell {
    background: var(--dark2);
    padding: 16px 12px;
    text-align: center;
}

.ss-val {
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: 1.4rem;
    line-height: 1;
}

.ss-label {
    font-size: .56rem;
    letter-spacing: 2.5px;
    text-transform: uppercase;
    color: var(--muted);
    margin-top: 4px;
}

/* Config cards */
.cfg-section {
    margin-bottom: 20px;
}

.cfg-label {
    font-size: .62rem;
    font-weight: 700;
    letter-spacing: 4px;
    text-transform: uppercase;
    color: var(--cyan);
    margin-bottom: 10px;
}

.cfg-grid {
    display: grid;
    gap: 8px;
}

.cfg-grid.cols2 {
    grid-template-columns: 1fr 1fr;
}

.cfg-grid.cols3 {
    grid-template-columns: 1fr 1fr 1fr;
}

@media(max-width:500px) {

    .cfg-grid.cols2,
    .cfg-grid.cols3 {
        grid-template-columns: 1fr 1fr;
    }
}

.cfg-btn {
    display: flex;
    align-items: center;
    gap: 10px;
    padding: 13px 14px;
    background: var(--dark3);
    border: 1px solid var(--border);
    cursor: pointer;
    transition: all .2s ease;
    border-radius: 6px;
}

.cfg-btn:hover {
    background: rgba(58, 90, 64, .06);
    border-color: rgba(58, 90, 64, .25);
    box-shadow: 0 4px 14px rgba(58, 90, 64, .1);
}

.cfg-btn.sel {
    background: rgba(58, 90, 64, .1);
    border-color: var(--cyan);
    box-shadow: 0 0 16px rgba(58, 90, 64, .18);
}

.cfg-icon {
    font-size: 1.2rem;
    flex-shrink: 0;
}

.cfg-name {
    font-weight: 600;
    font-size: .83rem;
}

.cfg-dot {
    width: 14px;
    height: 14px;
    border-radius: 50%;
    border: 2px solid rgba(26, 46, 31, .15);
    margin-left: auto;
    flex-shrink: 0;
    transition: all .18s;
}

.cfg-btn.sel .cfg-dot {
    background: var(--cyan);
    border-color: var(--cyan);
}

.btn-generate {
    display: block;
    width: 100%;
    text-align: center;
    background: var(--cyan);
    color: #fff;
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: 1.05rem;
    letter-spacing: 4px;
    text-transform: uppercase;
    border: none;
    cursor: pointer;
    padding: 18px;
    border-radius: 6px;
    transition: transform .2s, box-shadow .3s, opacity .2s;
    position: relative;
    overflow: hidden;
}

.btn-generate::before {
    content: '';
    position: absolute;
    inset: 0;
    background: rgba(255, 255, 255, .2);
    border-radius: inherit;
    transform: translateY(100%);
    transition: transform .45s cubic-bezier(.23, 1, .32, 1);
}

.btn-generate:not(:disabled):hover::before {
    transform: translateY(0);
}

.btn-generate:disabled {
    opacity: .35;
    cursor: not-allowed;
    filter: grayscale(1);
}

.btn-generate:not(:disabled):hover {
    transform: scale(1.02);
    box-shadow: 0 6px 28px rgba(58, 90, 64, .4);
}

/* ── WORKOUT OUTPUT ── */
.workout-out {
    display: none;
    margin-top: 32px;
}

.workout-out.show {
    display: block;
    animation: fadeIn .5s cubic-bezier(.22, 1, .36, 1) both;
}

@keyframes fadeIn {
    from {
        opacity: 0;
        transform: translateY(16px)
    }

    to {
        opacity: 1;
        transform: none
    }
}

.wo-header {
    padding: clamp(20px, 3vw, 28px);
    background: rgba(58, 90, 64, .06);
    margin-bottom: 16px;
}

.wo-title-row {
    display: flex;
    align-items: center;
    gap: 14px;
    margin-bottom: 10px;
}

.wo-sport-icon {
    font-size: 2.2rem;
}

.wo-title {
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: clamp(1.5rem, 5vw, 2.2rem);
    text-transform: uppercase;
    line-height: 1;
    letter-spacing: -1px;
}

.wo-subtitle {
    font-size: .72rem;
    color: var(--dim);
}

.wo-meta {
    display: flex;
    gap: 8px;
    flex-wrap: wrap;
    margin-top: 12px;
}

.wo-pill {
    font-size: .6rem;
    font-weight: 700;
    letter-spacing: 2px;
    text-transform: uppercase;
    padding: 4px 10px;
    border: 1px solid;
    opacity: .9;
}

.pill-cyan {
    color: var(--cyan);
    border-color: rgba(58, 90, 64, .4);
}

.pill-green {
    color: var(--green);
    border-color: rgba(81, 119, 81, .3);
}

.pill-yellow {
    color: var(--yellow);
    border-color: rgba(163, 177, 138, .3);
}

.pill-orange {
    color: var(--orange);
    border-color: rgba(255, 140, 0, .3);
}

.pill-red {
    color: var(--red);
    border-color: rgba(255, 69, 69, .3);
}

/* Alert recovery */
.recovery-alert {
    padding: 14px 18px;
    margin-bottom: 16px;
    background: rgba(255, 140, 0, .06);
    border: 1px solid rgba(255, 140, 0, .25);
    display: flex;
    align-items: flex-start;
    gap: 12px;
}

.ra-icon {
    font-size: 1.3rem;
    flex-shrink: 0;
}

.ra-text {
    font-size: .8rem;
    color: var(--orange);
    line-height: 1.6;
}

/* Phase block */
.phase-block {
    margin-bottom: 12px;
}

.phase-header {
    display: flex;
    align-items: center;
    gap: 10px;
    padding: 10px 16px;
    font-family: 'Public Sans', sans-serif;
    font-weight: 700;
    font-size: .8rem;
    letter-spacing: 3px;
    text-transform: uppercase;
    border-left: 3px solid;
}

.phase-warmup {
    background: rgba(255, 140, 0, .07);
    border-color: var(--orange);
    color: var(--orange);
}

.phase-main {
    background: rgba(58, 90, 64, .06);
    border-color: var(--cyan);
    color: var(--cyan);
}

.phase-cooldown {
    background: rgba(81, 119, 81, .05);
    border-color: var(--green);
    color: var(--green);
}

.phase-dur {
    margin-left: auto;
    font-size: .62rem;
    opacity: .7;
}

.exercise-list {
    display: flex;
    flex-direction: column;
    gap: 2px;
}

.ex-row {
    display: flex;
    align-items: center;
    gap: 12px;
    padding: 13px 16px;
    background: var(--dark3);
    border: 1px solid var(--border);
    border-top: none;
}

.ex-num {
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: .85rem;
    color: var(--muted);
    width: 24px;
    flex-shrink: 0;
}

.ex-body {
    flex: 1;
}

.ex-name {
    font-weight: 600;
    font-size: .88rem;
    margin-bottom: 2px;
}

.ex-detail {
    font-size: .68rem;
    color: var(--muted);
}

.ex-badge {
    font-size: .58rem;
    font-weight: 700;
    letter-spacing: 2px;
    text-transform: uppercase;
    padding: 3px 8px;
    border: 1px solid;
    flex-shrink: 0;
}

.badge-sets {
    color: var(--cyan);
    border-color: rgba(58, 90, 64, .35);
}

.badge-time {
    color: var(--green);
    border-color: rgba(81, 119, 81, .3);
}

.badge-reps {
    color: var(--yellow);
    border-color: rgba(163, 177, 138, .3);
}

/* Totals */
.wo-totals {
    display: grid;
    grid-template-columns: repeat(4, 1fr);
    gap: 1px;
    background: rgba(58, 90, 64, .05);
    border: 1px solid rgba(58, 90, 64, .1);
    margin-top: 16px;
}

.wt-cell {
    background: var(--dark2);
    padding: 16px 8px;
    text-align: center;
}

.wt-val {
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: clamp(1.3rem, 3vw, 1.8rem);
    line-height: 1;
}

.wt-label {
    font-size: .56rem;
    letter-spacing: 2px;
    text-transform: uppercase;
    color: var(--muted);
    margin-top: 4px;
}

.btn-new {
    display: block;
    width: 100%;
    text-align: center;
    background: rgba(26, 46, 31, .04);
    color: var(--dim);
    font-family: 'Public Sans', sans-serif;
    font-weight: 700;
    font-size: .85rem;
    letter-spacing: 3px;
    text-transform: uppercase;
    border: 1px solid var(--border);
    cursor: pointer;
    padding: 14px;
    margin-top: 10px;
    border-radius: 6px;
    backdrop-filter: blur(6px);
    -webkit-backdrop-filter: blur(6px);
    transition: all .25s ease;
}

.btn-new:hover {
    color: var(--white);
    border-color: rgba(26, 46, 31, .22);
    background: rgba(26, 46, 31, .07);
    box-shadow: 0 0 18px rgba(26, 46, 31, .06);
}

.btn-go-dash {
    display: block;
    width: 100%;
    text-align: center;
    background: var(--cyan);
    color: #fff;
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: 1rem;
    letter-spacing: 4px;
    text-transform: uppercase;
    border: none;
    cursor: pointer;
    padding: 17px;
    margin-top: 10px;
    border-radius: 6px;
    transition: transform .2s, box-shadow .3s;
    position: relative;
    overflow: hidden;
}

.btn-go-dash::before {
    content: '';
    position: absolute;
    inset: 0;
    background: rgba(255, 255, 255, .2);
    border-radius: inherit;
    transform: translateY(100%);
    transition: transform .45s cubic-bezier(.23, 1, .32, 1);
}

.btn-go-dash:hover::before {
    transform: translateY(0);
}

.btn-go-dash:hover {
    transform: scale(1.02);
    box-shadow: 0 6px 28px rgba(58, 90, 64, .4);
}

@media(max-width:560px) {
    .wo-totals {
        grid-template-columns: repeat(2, 1fr);
    }
}
@media (max-width: 768px) {
    .nav-logo img { height: 36px; }
    .nav-logo { font-size: 1.2rem; letter-spacing: 3px; }
}
@media (max-width: 480px) {
    .nav-logo img { height: 30px; }
    .nav-logo { font-size: 1.05rem; letter-spacing: 2px; }
}