@font-face{font-family:Ziyou;src:local("Microsoft YaHei"),local("PingFang SC");font-display:swap}
:root{--bg:#f6f7f2;--paper:#fff;--ink:#25382f;--muted:#7d877f;--green:#234638;--lime:#dbf69e;--line:#e7eae3;--radius:20px;--sage:#e4eddf;--peach:#f5e6db;--sand:#eee9d9;--lilac:#e9e6f0;--sky:#e1ebed}
*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--bg);color:var(--ink);font-family:Ziyou,"Microsoft YaHei","PingFang SC",sans-serif;font-size:14px;line-height:1.65}button,input,select{font:inherit}button,a,input,select{-webkit-tap-highlight-color:transparent}button{cursor:pointer}button:disabled{opacity:.48;cursor:not-allowed}button,a{touch-action:manipulation}a{color:inherit;text-decoration:none}button{color:inherit}button:focus-visible,a:focus-visible,input:focus-visible,select:focus-visible,summary:focus-visible{outline:3px solid #719646;outline-offset:4px}h1,h2,h3,h4,p{margin:0}h1{font-size:30px;line-height:1.4;letter-spacing:-1px}h2{font-size:20px;letter-spacing:-.5px}h3{font-size:16px}small,.muted{color:var(--muted)}.icon{width:21px;height:21px;flex-shrink:0;vertical-align:middle}.skip-link{position:fixed;top:-60px;left:20px;z-index:100;background:var(--lime);padding:10px}.skip-link:focus{top:10px}
.sidebar{width:212px;position:fixed;inset:0 auto 0 0;background:var(--paper);border-right:1px solid var(--line);padding:34px 23px;display:flex;flex-direction:column;z-index:10}.brand{display:flex;align-items:center;gap:11px;font-weight:800;font-size:24px;letter-spacing:1px}.brand img{width:42px;height:42px}.brand small{font-size:9px;letter-spacing:3px;display:block;line-height:1.2;font-weight:500}.sidebar nav{display:grid;gap:9px;margin-top:49px}.nav-link{display:flex;align-items:center;gap:14px;border-radius:12px;padding:14px 18px;font-weight:500;color:#7b857d;transition:.18s}@media(hover:hover) and (pointer:fine){.nav-link:hover{background:#f5f7f2;color:var(--green)}}.nav-link.active{color:var(--green);background:#eaf1e3;font-weight:700}.nav-link.active::after{content:"";width:5px;height:5px;background:var(--green);border-radius:50%;margin-left:auto}.sidebar-bottom{margin-top:auto}.free-note{padding:19px 16px;background:var(--bg);border-radius:15px;margin-bottom:18px}.free-note .icon{color:#68834c;margin-bottom:9px}.free-note p{font-size:12px;color:var(--muted);margin-top:5px}.small-label{font-size:10px;letter-spacing:2px;color:var(--muted);font-weight:600}.page{margin-left:212px;max-width:1650px;padding:30px 42px 45px}.topbar{display:flex;align-items:center;justify-content:space-between;gap:15px;margin-bottom:31px}.breadcrumb{display:flex;align-items:center;gap:9px;color:var(--muted);font-size:12px}.breadcrumb strong{color:var(--ink);font-weight:500}.top-actions{display:flex;align-items:center;gap:20px}.top-status{font-size:11px;color:var(--muted);display:flex;align-items:center;gap:6px}.status-dot{width:6px;height:6px;border-radius:50%;background:#80a364}.avatar{width:35px;height:35px;border:1px solid #d8e3d0;background:#ecf2e4;border-radius:50%;display:grid;place-items:center;font-size:13px;font-weight:700}.heading{display:flex;align-items:center;justify-content:space-between;gap:20px;margin-bottom:24px}.heading p{margin-top:7px;color:var(--muted);font-size:13px}.date-label{font-size:12px;color:var(--muted);white-space:nowrap}.greeting{display:flex;align-items:center;gap:12px}.greeting .icon{color:#a58c51;width:25px;height:25px}
.home-layout{display:grid;grid-template-columns:minmax(0,1fr) 282px;gap:25px}.hero{position:relative;min-height:305px;border-radius:22px;overflow:hidden;background:#263f36;color:white;padding:32px;isolation:isolate}.hero:after{content:"";position:absolute;inset:0;background:linear-gradient(90deg,#203e35 0%,#203e35ea 24%,#203e3544 70%,#203e3520);z-index:-1}.hero>img{position:absolute;width:100%;height:100%;object-fit:cover;object-position:65% 48%;inset:0;z-index:-2;opacity:.87}.hero .eyebrow{color:#daedce;font-size:11px;display:flex;align-items:center;gap:8px}.hero h2{font-size:32px;font-weight:600;line-height:1.55;margin:16px 0 10px;letter-spacing:0}.hero p{font-size:12px;color:#d4e2d8;max-width:230px}.hero .btn{margin-top:24px}.hero-bottom{position:absolute;right:23px;bottom:22px;font-size:10px;letter-spacing:2px;color:#e9eee8}.btn{border:0;border-radius:11px;padding:11px 18px;display:inline-flex;align-items:center;justify-content:center;gap:9px;line-height:1.5;font-weight:600;font-size:13px;background:var(--green);color:white;min-height:43px;transition:background .15s,transform .15s}@media(hover:hover) and (pointer:fine){.btn:hover{background:#355e49;transform:translateY(-1px)}}.btn.lime{background:var(--lime);color:var(--green)}@media(hover:hover) and (pointer:fine){.btn.lime:hover{background:#cdeb8a}}.btn.light{background:#eef2e8;color:var(--green)}.btn.outline{background:transparent;border:1px solid var(--line);color:var(--ink)}.btn.danger{background:#a2403c}.btn.small{padding:8px 12px;min-height:35px;font-size:12px}.btn.full{width:100%}.text-btn{display:inline-flex;align-items:center;gap:5px;border:0;background:none;padding:5px 0;font-size:12px;color:#748470}@media(hover:hover) and (pointer:fine){.text-btn:hover{color:var(--green)}}.icon-btn{border:1px solid var(--line);background:white;border-radius:50%;width:38px;height:38px;display:inline-flex;align-items:center;justify-content:center;flex-shrink:0}@media(hover:hover) and (pointer:fine){.icon-btn:hover{background:var(--bg)}}.icon-btn.liked{color:#b56e63;background:#fff2eb;border-color:#f1d9ce}.icon-btn.liked .icon{fill:currentColor}.stats{display:grid;grid-template-columns:repeat(3,1fr);gap:14px;margin:19px 0 30px}.stat{border:1px solid var(--line);background:white;border-radius:15px;padding:16px 18px;display:flex;align-items:center;gap:13px}.stat-symbol{width:38px;height:38px;display:grid;place-items:center;border-radius:12px;background:#f1f5ea;color:#6f8859}.stat:nth-child(2) .stat-symbol{background:#fbede4;color:#b68b69}.stat:nth-child(3) .stat-symbol{background:#efedf5;color:#9b8dae}.stat small{display:block;font-size:11px}.stat strong{font:600 25px Georgia,serif;color:var(--ink);margin-right:5px}.stat span.unit{font-size:10px;color:var(--muted)}.section-head{display:flex;justify-content:space-between;align-items:center;margin-bottom:16px;gap:12px}.section-head .kicker{font-size:10px;color:var(--muted);letter-spacing:2px;margin-bottom:4px}.section-head p{font-size:12px;color:var(--muted);margin-top:3px}.chips{display:flex;gap:8px;flex-wrap:wrap;margin:15px 0 22px}.chip{border:1px solid var(--line);background:#fff;color:#7d857a;padding:7px 16px;border-radius:8px;font-size:12px;min-height:35px;white-space:nowrap}.chip.active{background:var(--green);border-color:var(--green);color:white}@media(hover:hover) and (pointer:fine){.chip:hover{border-color:#9cae91}}.course-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:19px}.course-card{background:white;border:1px solid var(--line);border-radius:17px;overflow:hidden;transition:transform .2s,box-shadow .2s;min-width:0}@media(hover:hover) and (pointer:fine){.course-card:hover{transform:translateY(-4px);box-shadow:0 10px 30px #243d2c0b}}.course-cover{width:100%;height:158px;position:relative;display:block;border:0;overflow:hidden;text-align:left;padding:0}.sage{background:var(--sage)}.peach{background:var(--peach)}.sand{background:var(--sand)}.lilac{background:var(--lilac)}.sky{background:var(--sky)}.course-cover img{height:100%;width:100%;object-fit:contain;mix-blend-mode:multiply;padding:13px 22px;transition:transform .4s}@media(hover:hover) and (pointer:fine){.course-cover:hover img{transform:scale(1.05)}}.course-cover .movement-art{height:100%;width:100%}.course-cover .cover-no{position:absolute;top:8px;right:12px;font:italic 64px Georgia,serif;color:#ffffff78;z-index:0;line-height:1}.badge{display:inline-flex;align-items:center;gap:5px;border-radius:6px;font-size:10px;padding:3px 8px;background:#ffffffd9;color:var(--green);font-weight:500}.course-cover .badge{position:absolute;bottom:10px;left:12px}.cover-play{position:absolute;right:10px;bottom:10px;width:28px;height:28px;display:grid;place-items:center;border-radius:50%;background:#ffffffcf}.cover-play .icon{width:13px;height:13px;fill:currentColor}.course-info{padding:14px}.course-info h3{font-size:14px;font-weight:600;line-height:1.6}.course-title{background:none;border:0;text-align:left;padding:0;width:100%}.course-meta{margin-top:7px;font-size:10px;display:flex;align-items:center;gap:7px;color:var(--muted);flex-wrap:wrap}.course-meta .icon{height:12px;width:12px}.course-foot{display:flex;justify-content:space-between;align-items:center;margin-top:13px;padding-top:11px;border-top:1px solid #f0f1ec}.course-foot span{font-size:10px;color:#8c9689}.course-foot .icon-btn{width:26px;height:26px;border:0}.course-foot .icon{width:16px;height:16px}.home-courses .course-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.home-courses .course-cover{height:175px}
.panel{background:white;border:1px solid var(--line);border-radius:19px;padding:22px}.right-rail{display:flex;flex-direction:column;gap:21px}.week-card h3{font-size:14px}.week-card .section-head{margin-bottom:16px}.week-card small{font-size:10px}.week-strip{display:grid;grid-template-columns:repeat(7,1fr);gap:5px;text-align:center}.week-day{display:flex;flex-direction:column;align-items:center;gap:8px;font-size:10px;color:#98a091}.week-day b{width:26px;height:29px;display:grid;place-items:center;color:#626e5e;font-size:11px;font-weight:400;border-radius:8px}.week-day.today b{background:var(--green);color:white}.week-day.done b{background:#e0eecf;color:var(--green)}.week-day i{width:4px;height:4px;background:#dce4d4;border-radius:50%}.week-day.done i{background:#769852}.weekly-goal{display:flex;justify-content:space-between;font-size:11px;color:var(--muted);margin:21px 0 9px}.weekly-goal b{color:var(--green);font-weight:500}.progress{height:5px;background:#edf0e9;border-radius:8px;overflow:hidden}.progress>span{display:block;background:#a7c77c;height:100%;border-radius:8px;transition:width .3s}.weekly-note{font-size:10px;color:#8f9987;margin-top:11px}.today-card{background:#eef2e6;border:1px solid #e0e8d6}.today-card .small-label{color:#839274}.today-card h3{font-size:17px;margin:15px 0 8px}.today-card p{font-size:12px;color:#829076}.today-card .btn{margin-top:20px}.mini-workout{display:flex;align-items:center;gap:11px;margin:16px 0}.mini-workout .mini-art{width:57px;height:57px;background:white;border-radius:12px;overflow:hidden;flex-shrink:0}.mini-art img{width:100%;height:100%;object-fit:contain;mix-blend-mode:multiply}.mini-art .movement-art{width:100%;height:100%}.mini-workout b{font-size:12px;display:block}.mini-workout small{font-size:10px}.quote-card{padding:7px 12px}.quote-mark{font:50px Georgia,serif;line-height:1;color:#bec9af}.quote-card p{font-size:13px;color:#88927f;line-height:1.9}.quote-card small{display:block;font-size:9px;letter-spacing:2px;margin-top:14px}.welcome-foot{display:flex;align-items:center;justify-content:center;gap:7px;color:#a2aa9b;font-size:10px;margin-top:36px}.welcome-foot .icon{width:12px;height:12px}.banner{display:flex;align-items:center;justify-content:space-between;gap:15px;padding:15px 20px;background:#edf3e0;border:1px solid #dce6cd;border-radius:12px;margin-bottom:22px;font-size:12px}.banner.warning{background:#fff4e5;border-color:#f1dfc7;color:#855d35}.toolbar{display:flex;gap:14px;align-items:center;margin-bottom:10px;flex-wrap:wrap}.search-field{position:relative;flex:1;min-width:180px;max-width:430px}.search-field>.icon{position:absolute;left:14px;top:12px;color:#98a08f;width:18px}.input,select{border:1px solid var(--line);background:white;border-radius:10px;padding:11px 13px;color:var(--ink);min-height:44px;max-width:100%;outline-offset:2px}.search-field input{width:100%;padding-left:42px}.filter-row{display:flex;gap:10px;flex-wrap:wrap}.count{font-size:12px;color:var(--muted);margin-bottom:18px}.empty{text-align:center;border:1px dashed #d5ddcd;padding:40px 20px;border-radius:18px;background:#fff9}.empty>.icon{width:38px;height:38px;color:#a1b38c;margin-bottom:15px}.empty h3{margin-bottom:8px}.empty p{color:var(--muted);font-size:13px;margin-bottom:20px}.empty .btn{margin-top:8px}
.plan-week{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:10px;margin:20px 0 30px}.plan-day{border:1px solid var(--line);border-radius:14px;padding:15px 11px;background:white;min-height:184px;text-align:center;display:flex;flex-direction:column;align-items:center}.plan-day.today{border-color:#9db888;background:#f0f5e8}.plan-day .day-number{font:26px Georgia,serif;margin:7px 0 14px}.plan-day>small{font-size:11px}.plan-day .plan-name{font-size:11px;font-weight:600;line-height:1.7}.plan-day .icon-btn{margin-top:auto;width:30px;height:30px}.plan-day .plan-actions{display:flex;gap:8px;margin-top:auto;padding-top:10px}.plan-day .text-btn{font-size:10px}.program-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:18px}.program{border-radius:18px;padding:25px;position:relative}.program h3{font-size:19px;line-height:1.6;max-width:180px;margin:18px 0 10px}.program p{font-size:12px;color:#78816f;min-height:60px;line-height:1.8}.program .number{position:absolute;right:20px;top:32px;font:italic 63px Georgia;color:#ffffffa0}.program .btn{margin-top:16px}.nav-arrows{display:flex;align-items:center;gap:14px}.back-icon{transform:rotate(180deg)}.records-layout{display:grid;grid-template-columns:minmax(0,1fr) 310px;gap:24px}.bar-chart{height:170px;display:flex;align-items:flex-end;justify-content:space-around;gap:13px;padding-top:20px}.bar-column{display:flex;flex-direction:column;align-items:center;width:100%;height:100%;justify-content:flex-end;gap:8px;font-size:10px;color:var(--muted)}.bar{width:min(100%,32px);border-radius:6px 6px 2px 2px;background:#bed29b;min-height:3px}.bar-column.today .bar{background:var(--green)}.history-item{display:flex;align-items:center;gap:15px;border-top:1px solid var(--line);padding:18px 0}.history-item:first-of-type{border-top:0}.history-info{flex:1;min-width:0}.history-info h3{font-size:13px}.history-info p{font-size:11px;color:var(--muted);margin-top:4px}.history-duration{font:22px Georgia;white-space:nowrap}.history-duration small{font:10px Ziyou,sans-serif}.history-item .icon-btn{width:30px;height:30px}.history-item .icon-btn .icon{width:15px}.calendar-grid{display:grid;grid-template-columns:repeat(7,1fr);gap:7px;text-align:center;margin-top:18px}.calendar-cell{border-radius:9px;min-height:30px;display:grid;place-items:center;font-size:11px;color:#8f9788;background:#f6f7f2}.calendar-cell.done{background:#d6e8b8;color:var(--green);font-weight:600}.calendar-cell.today{outline:1px solid #849870;outline-offset:1px}.calendar-cell.blank{background:transparent}.calendar-label{font-size:10px;color:var(--muted)}.stack{display:grid;gap:22px}.settings-grid{display:grid;grid-template-columns:1fr 1fr;gap:22px}.settings-grid .panel h2{margin-bottom:20px;font-size:18px}.form-row{display:grid;gap:6px;margin:17px 0}.form-row label{font-size:12px;color:#6f7c65}.form-row input,.form-row select{width:100%}.form-note{font-size:11px;color:var(--muted);margin:12px 0;line-height:1.9}.button-row{display:flex;gap:10px;flex-wrap:wrap;margin-top:17px}.switch-row{display:flex;align-items:center;gap:10px;margin:20px 0;font-size:13px}.switch-row input{width:18px;height:18px;accent-color:var(--green)}.info-line{font-size:12px;color:var(--muted);line-height:1.9}.info-line a{text-decoration:underline;text-underline-offset:3px}.library-grid{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:18px}.exercise-card{border:1px solid var(--line);border-radius:15px;background:white;overflow:hidden;text-align:left;padding:0}.exercise-card .exercise-img{height:150px;background:#f1f3ed;padding:10px}.exercise-img img{width:100%;height:100%;object-fit:contain;mix-blend-mode:multiply}.exercise-img .movement-art{width:100%;height:100%}.exercise-card .exercise-info{padding:13px 15px}.exercise-info small{font-size:10px;display:block;margin-top:5px}@media(hover:hover) and (pointer:fine){.exercise-card:hover{border-color:#b4c2a5}}.weight-number{font:36px Georgia;margin:15px 0}.weight-number small{font:12px Ziyou,sans-serif}.weight-trend{display:flex;gap:6px;align-items:flex-end;height:65px;margin-top:16px}.weight-trend span{flex:1;background:#c9dcb5;border-radius:3px;min-height:4px}.weight-history{font-size:11px;color:var(--muted);margin-top:14px;display:grid;gap:6px}
dialog{border:0;border-radius:22px;padding:0;background:var(--paper);color:var(--ink);max-width:min(680px,calc(100vw - 32px));width:680px;max-height:90dvh;box-shadow:0 30px 100px #0e201f33}dialog::backdrop{background:#12271e66;backdrop-filter:blur(5px)}.modal-head{display:flex;justify-content:space-between;align-items:center;padding:22px 25px 0}.modal-head .small-label{color:#788970}.modal-body{padding:22px 28px 28px}.modal-body h2{font-size:25px;margin-bottom:10px}.modal-body>p{font-size:13px;color:var(--muted);line-height:1.9}.modal-hero{height:200px;border-radius:15px;margin:20px 0;display:flex;align-items:center;justify-content:center;overflow:hidden}.modal-hero img{height:100%;width:100%;object-fit:contain;mix-blend-mode:multiply;padding:12px}.modal-hero .movement-art{height:100%}.detail-metrics{display:flex;gap:25px;margin:20px 0;font-size:11px;color:var(--muted)}.detail-metrics b{display:block;color:var(--ink);font-size:18px;margin-bottom:3px}.movement-row{display:flex;align-items:center;gap:13px;padding:12px 0;border-bottom:1px solid var(--line)}.movement-row button{border:0;background:none;text-align:left;padding:0;font-size:13px}.movement-row .step-no{color:#a5ad9e;font:18px Georgia}.movement-row small{margin-left:auto;font-size:11px}.safety-note{padding:13px 16px;background:#f4f5ef;border-radius:10px;font-size:11px;color:#7d8870;line-height:1.9;margin:20px 0}.modal-actions{display:flex;gap:10px;position:sticky;bottom:0;background:white;padding-top:12px}.modal-actions .btn:first-child{flex:1}.exercise-photos{display:grid;grid-template-columns:1fr 1fr;gap:12px;margin:20px 0}.exercise-photos figure{margin:0;background:#f3f4ef;border-radius:14px;padding:12px;overflow:hidden}.exercise-photos img{width:100%;height:160px;object-fit:contain;mix-blend-mode:multiply}.exercise-photos figcaption{text-align:center;font-size:10px;color:var(--muted)}.steps{margin:18px 0;padding-left:24px;display:grid;gap:12px;font-size:13px;line-height:1.9}.steps li::marker{color:#8fa16f;font-weight:700}.tip{padding:15px 18px;background:#edf3e4;border-radius:12px;font-size:12px;line-height:1.9}.source-note{font-size:10px;color:var(--muted);margin-top:18px}.source-note a{text-decoration:underline}.completion{text-align:center;padding:16px 0}.completion .medal{width:80px;height:80px;background:var(--lime);border-radius:50%;display:grid;place-items:center;margin:0 auto 22px}.medal .icon{width:34px;height:34px}.completion h2{font-size:27px}.completion-time{font:48px Georgia;margin:20px 0}.completion-time small{font:12px Ziyou,sans-serif;margin-left:6px}.feelings{display:flex;gap:10px;justify-content:center;margin:20px 0}.feelings .chip.active{background:var(--green)}
.training-page{max-width:1120px;margin:auto;padding:25px 35px;min-height:100dvh}.training-header{display:flex;justify-content:space-between;align-items:center;margin-bottom:25px}.training-title{font-size:13px;color:var(--muted)}.training-main{display:grid;grid-template-columns:minmax(0,1fr) 330px;gap:28px;margin-top:24px}.training-stage{background:#eaf0e3;border-radius:24px;min-height:380px;position:relative;display:flex;align-items:center;justify-content:center;overflow:hidden}.training-stage img{width:100%;height:350px;object-fit:contain;mix-blend-mode:multiply;padding:25px}.training-stage .movement-art{width:80%;height:330px}.stage-badge{position:absolute;top:20px;left:20px;z-index:2}.stage-caption{position:absolute;bottom:15px;right:20px;color:#859379;font-size:10px}.training-progress-label{display:flex;justify-content:space-between;font-size:11px;color:var(--muted);margin-bottom:9px}.timer-panel{display:flex;flex-direction:column;justify-content:center;text-align:center;padding:15px}.timer-panel .phase-label{font-size:12px;letter-spacing:3px;color:#84936e}.timer-panel h1{font-size:27px;margin:15px 0 0}.timer{font:76px Georgia,serif;letter-spacing:-3px;margin:10px 0}.timer-note{font-size:11px;color:var(--muted);min-height:22px}.training-controls{display:flex;justify-content:center;align-items:center;gap:15px;margin:25px 0}.training-controls .main-control{width:67px;height:67px;background:var(--green);color:white;border:0;border-radius:50%;display:grid;place-items:center}.main-control .icon{width:25px;height:25px}.next-up{background:white;border:1px solid var(--line);border-radius:12px;padding:15px;font-size:12px}.next-up small{display:block;font-size:10px;margin-bottom:5px}.training-instructions{margin-top:20px;background:white;border:1px solid var(--line);border-radius:18px;padding:22px}.training-instructions h3{font-size:14px}.training-footer{text-align:center;color:var(--muted);font-size:11px;margin-top:22px}.training-steps-list{max-height:200px;overflow:auto;margin-top:15px}.training-steps-list .movement-row.current{color:var(--green);font-weight:600;background:#eef4e5}.hidden{display:none!important}#toast{position:fixed;bottom:30px;left:50%;transform:translate(-50%,20px);background:#233c31;color:white;border-radius:12px;padding:12px 22px;max-width:min(90vw,550px);box-shadow:0 8px 30px #14251925;z-index:100;opacity:0;pointer-events:none;transition:.2s;font-size:13px}#toast.show{transform:translate(-50%,0);opacity:1}.page-enter{animation:page-in .35s ease-out}@keyframes page-in{from{opacity:.5;transform:translateY(8px)}to{opacity:1;transform:none}}.offline-ready{color:#6c8258}.mobile-brand{display:none}.install-box{padding:17px 20px;border:1px dashed #cfdbc2;border-radius:12px;margin-top:15px}.install-box p{font-size:12px;color:var(--muted);margin-top:8px}
@media(min-width:1500px){.page{padding:32px 60px}.home-layout{grid-template-columns:minmax(0,1fr) 310px;gap:32px}.hero{min-height:330px}.home-courses .course-grid{grid-template-columns:repeat(3,minmax(0,1fr))}.hero h2{font-size:38px}}
@media(max-width:1200px){.sidebar{width:184px;padding:28px 17px}.brand{font-size:22px}.page{margin-left:184px;padding:25px}.home-layout{grid-template-columns:minmax(0,1fr) 250px;gap:18px}.panel{padding:18px}.stat{padding:13px 12px;gap:9px}.stat-symbol{width:30px;height:32px}.stat strong{font-size:22px}.course-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.library-grid{grid-template-columns:repeat(3,minmax(0,1fr))}.program{padding:20px}.program h3{font-size:17px}.plan-week{gap:7px}.plan-day{padding:12px 7px}.records-layout{grid-template-columns:minmax(0,1fr) 280px}}
@media(max-width:1000px){.home-layout{grid-template-columns:1fr}.right-rail{display:grid;grid-template-columns:1fr 1fr}.quote-card{display:none}.home-courses .course-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.hero{min-height:295px}.settings-grid{grid-template-columns:1fr}.plan-week{grid-template-columns:repeat(4,minmax(0,1fr))}.plan-day{min-height:170px}.program-grid{grid-template-columns:1fr}.program p{min-height:0;max-width:400px}.program h3{max-width:none}.program .number{top:25px}.records-layout{grid-template-columns:1fr}.records-layout>.stack{grid-template-columns:1fr 1fr}.training-main{grid-template-columns:1fr 300px;gap:15px}}
@media(max-width:720px),(max-width:1000px) and (pointer:coarse){.sidebar{width:auto;inset:auto 0 0 0;height:calc(66px + env(safe-area-inset-bottom));padding:0 8px env(safe-area-inset-bottom);border:0;border-top:1px solid var(--line);background:#fffffff5;backdrop-filter:blur(10px)}.sidebar>.brand,.sidebar-bottom{display:none}.sidebar nav{display:grid;grid-template-columns:repeat(5,1fr);margin:0;gap:0;height:65px}.nav-link{flex-direction:column;gap:3px;padding:10px 3px 6px;font-size:10px;border-radius:0;color:#8b9583}.nav-link .icon{width:21px;height:21px}.nav-link.active{background:none;color:var(--green)}.nav-link.active::after{display:none}.page{margin:0;padding:20px 20px 95px}.topbar{margin-bottom:25px}.breadcrumb{display:none}.mobile-brand{display:flex;font-size:19px;letter-spacing:0;gap:8px}.mobile-brand img{width:32px;height:32px}.mobile-brand small{font-size:7px;letter-spacing:2px}.top-status{font-size:10px}.top-actions{gap:12px}.avatar{width:32px;height:32px}.heading{align-items:flex-start;margin-bottom:20px}.heading h1{font-size:25px}.heading p{font-size:11px;line-height:1.8}.date-label{display:none}.greeting .icon{width:20px;height:20px}.hero{min-height:300px;padding:27px 23px}.hero h2{font-size:30px}.hero p{max-width:190px;font-size:11px}.hero:after{background:linear-gradient(90deg,#203e35f5,#203e3590 60%,#203e3522)}.hero>img{object-position:62% center}.hero-bottom{font-size:8px;right:16px;bottom:18px}.hero .btn{padding:10px 14px;font-size:12px}.stats{gap:8px;margin:14px 0 26px}.stat{padding:13px 10px;gap:0;flex-direction:column;align-items:flex-start}.stat-symbol{display:none}.stat small{font-size:10px;margin-bottom:3px}.stat strong{font-size:27px}.stat .unit{font-size:9px}.section-head h2{font-size:18px}.section-head .kicker{font-size:9px}.home-layout{gap:23px}.course-grid,.home-courses .course-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:13px}.home-courses .course-cover,.course-cover{height:143px}.course-info{padding:12px 11px}.course-info h3{font-size:12px}.course-meta{gap:5px;font-size:9px}.course-foot{margin-top:10px}.course-foot span{font-size:9px}.right-rail{grid-template-columns:1fr}.quote-card{display:none}.week-card{padding:22px}.week-day b{width:32px;height:34px}.today-card{padding:23px}.welcome-foot{font-size:9px;margin-top:25px}.chips{gap:7px;margin:15px 0 20px}.chip{padding:6px 12px;font-size:11px}.toolbar{gap:10px}.search-field{max-width:none;width:100%}.filter-row{width:100%}.filter-row select{flex:1;font-size:12px;padding:9px}.toolbar .btn{font-size:11px}.count{font-size:11px}.plan-week{grid-template-columns:repeat(2,minmax(0,1fr));gap:10px}.plan-day{min-height:180px}.plan-day .plan-name{font-size:12px}.plan-week .plan-day:last-child{grid-column:span 2;min-height:130px}.nav-arrows{gap:8px;font-size:11px}.nav-arrows .icon-btn{width:30px;height:30px}.section-head .nav-arrows span{max-width:150px;text-align:center}.program-grid{gap:14px}.program{padding:24px}.records-layout>.stack{grid-template-columns:1fr}.library-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:12px}.exercise-card .exercise-img{height:135px}.exercise-info h3{font-size:12px}.exercise-info small{font-size:9px}.settings-grid{gap:16px}.settings-grid .panel{padding:22px}.banner{font-size:11px;align-items:flex-start}.banner .btn{white-space:nowrap;font-size:11px;padding:8px}.modal-head{padding:18px 20px 0}.modal-body{padding:20px}.modal-body h2{font-size:22px}.modal-body>p{font-size:12px}.modal-hero{height:175px}.detail-metrics{gap:20px}.detail-metrics b{font-size:17px}.modal-actions .btn{font-size:12px;padding:10px 13px}.exercise-photos img{height:120px}.steps{font-size:12px}.training-page{padding:18px 18px 35px}.training-header{margin-bottom:23px}.training-header .brand{font-size:19px}.training-header .brand img{width:33px;height:33px}.training-title{font-size:11px}.training-main{grid-template-columns:1fr;gap:7px;margin-top:18px}.training-stage{min-height:240px;border-radius:18px}.training-stage img{height:250px;padding:20px}.training-stage .movement-art{height:235px}.timer-panel{padding:15px 0}.timer-panel h1{font-size:23px;margin-top:8px}.timer{font-size:65px;margin:3px 0}.training-controls{margin:15px 0}.training-controls .main-control{width:58px;height:58px}.timer-panel .phase-label{font-size:10px}.training-instructions{padding:18px;margin-top:12px}.training-steps-list{max-height:150px}.training-footer{font-size:10px}#toast{bottom:90px;font-size:12px;width:max-content;max-width:90vw}.history-duration{font-size:18px}.history-item{gap:10px}.history-info h3{font-size:12px}.history-info p{font-size:10px}.panel h2{font-size:18px}}
@media(prefers-reduced-motion:reduce){*,*::before,*::after{animation:none!important;transition:none!important;scroll-behavior:auto!important}}

/* 实景封面与训练声音面板。 */
.brand small{font-size:8px;letter-spacing:1.6px;white-space:nowrap}.course-cover{height:200px}.course-cover img{object-fit:cover;padding:0;mix-blend-mode:normal;object-position:center 55%}.course-cover::after{content:"";position:absolute;inset:0;background:linear-gradient(transparent 50%,#152c2455);pointer-events:none}.course-cover .badge,.cover-play{z-index:1}.cover-no{display:none!important}.course-cover .badge{background:#ffffffeb}.course-cover .cover-play{width:32px;height:32px;background:#ffffffed}.course-info{padding:17px}.modal-hero img{object-fit:cover;mix-blend-mode:normal;padding:0;width:100%;height:100%;object-position:center 55%}.mini-art img{object-fit:cover;mix-blend-mode:normal;padding:0}.program{isolation:isolate;overflow:hidden;color:#fff;background:#234638;padding-top:125px}.program-photo{position:absolute;inset:0;width:100%;height:100%;object-fit:cover;z-index:-2}.program::after{content:"";position:absolute;inset:0;z-index:-1;background:linear-gradient(#152c2410,#152c24ee)}.program p{color:#e2eade}.program .number{color:#ffffff4d}.program .badge{color:#29483b;background:#f4f9e9ed}.program .btn{background:#e2f4c1;color:#234638}.training-stage img.scene-photo,.exercise-img img.scene-photo{object-fit:cover;padding:0;mix-blend-mode:normal;max-height:none}.training-stage img.scene-photo{height:100%;position:absolute;inset:0;width:100%;object-position:center 50%}.training-stage:has(.scene-photo){min-height:420px}.stage-badge,.stage-caption{z-index:1}.stage-caption{background:#fffffff0;padding:6px 12px;border-radius:8px}.audio-settings{margin-top:16px}.audio-channel{padding:18px 0;border-bottom:1px solid var(--line)}.audio-channel .switch-row{display:flex;justify-content:space-between;align-items:center;margin:0;gap:16px}.audio-channel .switch-row span{display:block}.audio-channel small{display:block;margin-top:3px;font-size:11px;font-weight:400}.audio-channel input[type=checkbox]{width:20px;height:20px;accent-color:var(--green);flex-shrink:0}.volume-control{display:flex;align-items:center;gap:10px;margin-top:13px;font-size:11px;color:#68786d}.volume-control input{min-width:40px;flex:1;accent-color:var(--green);cursor:pointer}.volume-control output{min-width:36px;text-align:right;font-variant-numeric:tabular-nums}.audio-settings>.form-row{margin-top:20px}.audio-settings a{text-decoration:underline}.coach-caption{font-size:13px;line-height:1.8;min-height:48px;color:#567044;max-width:340px;margin:12px auto 5px}.audio-status{border:0;background:#eaf0e2;color:#506441;padding:9px 14px;border-radius:9px;font-size:11px;max-width:100%;margin:4px 0 16px}@media(hover:hover) and (pointer:fine){.audio-status:hover{background:#dce8cd}}.audio-error{background:#fff0df;color:#8a4e23}.timer-panel .next-up{margin-top:8px}.training-controls .icon-btn{width:44px;height:44px}.training-stage{position:relative}.audio-settings .form-row select{width:100%}.audio-settings .button-row{margin-top:20px}.exercise-photos figure{min-width:0}.exercise-photos img{max-width:100%}.scene-photo{object-fit:cover!important}.modal-body .source-note{line-height:1.8}
@media(max-width:720px),(max-width:1000px) and (pointer:coarse){.course-cover,.home-courses .course-cover{height:170px}.course-info{padding:13px 11px}.program{padding-top:125px}.program-photo{object-position:center 45%}.training-stage:has(.scene-photo){min-height:265px}.training-stage img.scene-photo{height:100%}.stage-caption{font-size:9px;left:10px;right:10px;bottom:10px;text-align:center}.coach-caption{font-size:12px;min-height:42px;margin-top:14px}.volume-control{gap:7px}.volume-control>span{max-width:65px;line-height:1.4}.audio-settings .button-row .btn{font-size:12px}.mobile-brand small{font-size:7px;letter-spacing:1.4px}.top-status{display:none}.training-header .brand small{display:none}}

@media(max-width:720px),(max-width:1000px) and (pointer:coarse){.volume-control{display:grid;grid-template-columns:minmax(0,1fr) 36px;gap:6px 10px}.volume-control>span{max-width:none;grid-column:1/-1}.volume-control input{width:100%;min-width:0}}
/* 触摸设备保持稳定的点击目标，弹窗内容独立滚动。 */
[hidden]{display:none!important}.icon{pointer-events:none}.course-cover img,.exercise-card img{pointer-events:none}
.modal-open{overflow:hidden}dialog{max-height:90vh;max-height:90dvh;overflow-y:auto;overscroll-behavior:contain;-webkit-overflow-scrolling:touch}
.modal-head{position:sticky;top:0;padding-bottom:12px;background:var(--paper);z-index:3}
.modal-actions{z-index:2;padding-bottom:env(safe-area-inset-bottom,0px)}
dialog[open],dialog.dialog-fallback[open]{display:flex;flex-direction:column;overflow:hidden}
.modal-head{position:relative;flex:0 0 auto}
.modal-body{min-height:0;overflow-y:auto;overscroll-behavior:contain;-webkit-overflow-scrolling:touch}
.dialog-backdrop{position:fixed;inset:0;background:#12271e88;z-index:40}
dialog.dialog-fallback[open]{display:flex;position:fixed;top:50%;left:50%;right:auto;bottom:auto;margin:0;transform:translate(-50%,-50%);z-index:50}
.exercise-img{position:relative}.media-badge{position:absolute;left:10px;bottom:10px;border-radius:7px;background:#234638e8;color:white;padding:3px 8px;font-size:10px;pointer-events:none}
.exercise-media{width:100%;position:relative;min-width:0}.exercise-video{display:block;width:100%;max-height:55vh;max-height:55dvh;object-fit:contain;background:#16281f;border-radius:14px}
.training-stage .exercise-video{min-height:240px;max-height:480px;border-radius:0}
.exercise-media .media-fallback img{position:static!important;max-width:100%;object-fit:contain}
.video-status:empty{display:none}.video-status,.video-credit{font-size:11px;line-height:1.8;padding:10px 14px;color:var(--muted)}.video-credit a{text-decoration:underline}
.video-retry{position:absolute;top:50%;left:50%;transform:translate(-50%,-50%);z-index:2}
@media(hover:hover) and (pointer:fine){.video-retry:hover{transform:translate(-50%,-50%)}}
@media(pointer:coarse){
 button,a,input,select{touch-action:manipulation}
 .icon-btn,.nav-arrows .icon-btn,.avatar{min-width:44px;min-height:44px}
 .btn,.chip,.text-btn,.course-title,.movement-row button{min-height:44px}
 input:not([type=range]):not([type=checkbox]),select,.filter-row select{font-size:16px}
 .section-head{flex-wrap:wrap}.filter-row select{min-width:0}.course-title{width:100%;text-align:left}
}