:root{
  --bg:#071016;--bg2:#09151d;--panel:#101d26;--panel2:#14242f;--panel3:#0c171f;
  --line:#253947;--line2:#355063;--text:#f5fbff;--muted:#9eb3c0;--cyan:#55d7f3;
  --cyan2:#b9f4ff;--green:#43d39a;--amber:#ffc857;--red:#ff6b6b;--shadow:0 20px 55px rgba(0,0,0,.30);
  --radius:20px;--nav-h:76px;--safe-bottom:env(safe-area-inset-bottom,0px)
}
*{box-sizing:border-box}
html{background:var(--bg);-webkit-text-size-adjust:100%;scroll-behavior:smooth}
body{margin:0;min-height:100vh;background:radial-gradient(circle at 88% -10%,rgba(85,215,243,.14),transparent 28rem),linear-gradient(180deg,#071016,#0a151d 55%,#071016);color:var(--text);font-family:Inter,ui-sans-serif,system-ui,-apple-system,"Segoe UI",Roboto,Arial,sans-serif;overscroll-behavior-y:contain;-webkit-tap-highlight-color:transparent}
button,input,select,textarea{font:inherit}button{cursor:pointer}button:disabled{opacity:.45;cursor:not-allowed}a{color:var(--cyan)}
.app-shell{display:grid;grid-template-columns:260px minmax(0,1fr);min-height:100vh}
.sidebar{position:sticky;top:0;height:100vh;padding:24px 18px;border-right:1px solid var(--line);background:rgba(7,16,22,.92);backdrop-filter:blur(18px);z-index:40}
.brand{display:flex;align-items:center;gap:12px;padding:7px 8px 24px}.logo{width:48px;height:48px;border-radius:15px;display:grid;place-items:center;background:linear-gradient(145deg,var(--cyan),#2296b1);color:#041116;font-weight:950;font-size:24px;box-shadow:0 12px 34px rgba(85,215,243,.22)}
.brand h1{font-size:15px;letter-spacing:.11em;margin:0}.brand small{display:block;color:var(--muted);margin-top:3px}.nav-list{display:grid;gap:8px}.nav-btn{width:100%;display:flex;align-items:center;gap:11px;border:1px solid transparent;background:transparent;color:var(--muted);padding:12px 13px;border-radius:13px;text-align:left}.nav-btn:hover{background:rgba(255,255,255,.04);color:var(--text)}.nav-btn.active{background:linear-gradient(90deg,rgba(85,215,243,.16),rgba(85,215,243,.04));border-color:rgba(85,215,243,.28);color:var(--cyan2)}.nav-ico{width:23px;text-align:center;font-size:18px}.sidebar-foot{position:absolute;left:18px;right:18px;bottom:20px;border-top:1px solid var(--line);padding-top:15px;font-size:12px;line-height:1.5;color:var(--muted)}
.main{min-width:0;padding:26px clamp(18px,3vw,44px) 60px}.topbar{display:flex;justify-content:space-between;align-items:flex-start;gap:18px;margin-bottom:22px}.topbar h2{margin:0;font-size:clamp(28px,4vw,42px);letter-spacing:-.045em;line-height:1.02}.topbar p{margin:7px 0 0;color:var(--muted);line-height:1.45}.top-actions,.actions{display:flex;gap:9px;flex-wrap:wrap}
.btn{min-height:44px;border:1px solid var(--line);background:var(--panel2);color:var(--text);padding:10px 14px;border-radius:12px;font-weight:800;transition:.18s transform,.18s border-color,.18s background}.btn:hover{transform:translateY(-1px);border-color:var(--line2)}.btn.primary{border:none;background:linear-gradient(135deg,var(--cyan),#32aac7);color:#031116}.btn.ghost{background:transparent}.btn.danger{color:#ffb1b1;border-color:rgba(255,107,107,.42)}.btn.success{color:#baf9df;border-color:rgba(67,211,154,.42);background:rgba(67,211,154,.08)}.btn.small{min-height:38px;padding:7px 10px;font-size:13px}.btn.icon{width:44px;padding:0;display:grid;place-items:center}.btn.block{width:100%}
.grid{display:grid;gap:15px}.grid.two{grid-template-columns:repeat(2,minmax(0,1fr))}.grid.three{grid-template-columns:repeat(3,minmax(0,1fr))}.grid.four{grid-template-columns:repeat(4,minmax(0,1fr))}.stack{display:grid;gap:14px}.card{border:1px solid var(--line);border-radius:var(--radius);background:linear-gradient(180deg,rgba(20,36,47,.97),rgba(12,23,31,.98));box-shadow:var(--shadow);padding:19px}.card.flat{box-shadow:none}.card h3,.card h4{margin:0}.card h3{font-size:19px}.card p{line-height:1.55}.card-head{display:flex;justify-content:space-between;align-items:flex-start;gap:12px;margin-bottom:14px}.eyebrow{text-transform:uppercase;letter-spacing:.11em;font-size:11px;font-weight:900;color:var(--cyan)}
.hero{position:relative;overflow:hidden;display:grid;grid-template-columns:minmax(0,1.3fr) minmax(220px,.7fr);gap:22px;align-items:center;padding:25px}.hero:after{content:"";position:absolute;width:330px;height:330px;border-radius:50%;right:-115px;top:-155px;background:rgba(85,215,243,.08);pointer-events:none}.hero h3{font-size:clamp(28px,4vw,46px);letter-spacing:-.05em;line-height:1.03;margin:12px 0}.hero p{color:var(--muted);max-width:720px}.hero-side{position:relative;z-index:1}.progress-ring{--progress:0;width:160px;height:160px;margin:auto;border-radius:50%;display:grid;place-items:center;background:conic-gradient(var(--cyan) calc(var(--progress)*1%),#253745 0);position:relative}.progress-ring:before{content:"";position:absolute;inset:13px;border-radius:50%;background:var(--panel)}.progress-ring strong,.progress-ring span{position:relative;z-index:1}.progress-ring strong{font-size:38px;letter-spacing:-.04em}.progress-ring span{font-size:11px;color:var(--muted);display:block;text-align:center}.ring-content{text-align:center;position:relative;z-index:1}
.metric{padding:17px}.metric-label{font-size:12px;color:var(--muted);margin-bottom:7px}.metric-value{font-size:29px;font-weight:900;letter-spacing:-.04em}.metric-sub{font-size:11px;color:var(--muted);margin-top:5px}.muted{color:var(--muted)}.tiny{font-size:11px}.small-text{font-size:13px}.text-green{color:var(--green)}.text-amber{color:var(--amber)}.text-red{color:var(--red)}.text-cyan{color:var(--cyan2)}
.badge{display:inline-flex;align-items:center;gap:7px;border:1px solid var(--line);background:rgba(255,255,255,.035);color:var(--muted);padding:7px 10px;border-radius:999px;font-size:12px;font-weight:800}.badge.green{border-color:rgba(67,211,154,.35);color:var(--green);background:rgba(67,211,154,.07)}.badge.amber{border-color:rgba(255,200,87,.35);color:var(--amber);background:rgba(255,200,87,.07)}.badge.red{border-color:rgba(255,107,107,.35);color:var(--red);background:rgba(255,107,107,.07)}.badge.cyan{border-color:rgba(85,215,243,.35);color:var(--cyan2);background:rgba(85,215,243,.07)}
.notice{border:1px solid var(--line);border-left:4px solid var(--cyan);border-radius:13px;padding:13px 14px;background:rgba(85,215,243,.055);color:var(--muted);line-height:1.5}.notice.green{border-left-color:var(--green);background:rgba(67,211,154,.055)}.notice.amber{border-left-color:var(--amber);background:rgba(255,200,87,.055)}.notice.red{border-left-color:var(--red);background:rgba(255,107,107,.065);color:#ffc5c5}
.form-grid{display:grid;grid-template-columns:repeat(12,minmax(0,1fr));gap:13px}.field{grid-column:span 4}.field.half{grid-column:span 6}.field.quarter{grid-column:span 3}.field.full{grid-column:1/-1}.field label{display:block;color:var(--muted);font-size:12px;font-weight:800;margin:0 0 7px}.field-hint{font-size:11px;color:var(--muted);margin-top:5px}input,select,textarea{width:100%;min-height:44px;border:1px solid var(--line);border-radius:11px;background:#09151d;color:var(--text);padding:10px 11px;outline:none;font-size:16px}textarea{min-height:95px;resize:vertical}input:focus,select:focus,textarea:focus{border-color:var(--cyan);box-shadow:0 0 0 3px rgba(85,215,243,.10)}input[type="range"]{padding:0;min-height:28px;border:none;background:transparent}.range-wrap{display:grid;grid-template-columns:minmax(0,1fr) 44px;gap:9px;align-items:center}.range-value{height:38px;border:1px solid var(--line);background:#09151d;border-radius:10px;display:grid;place-items:center;font-weight:900;color:var(--cyan2)}
.mobile-nav{display:none}.session-header{position:sticky;top:0;z-index:24;margin:-26px calc(clamp(18px,3vw,44px)*-1) 18px;padding:16px clamp(18px,3vw,44px) 13px;background:rgba(7,16,22,.94);backdrop-filter:blur(18px);border-bottom:1px solid var(--line)}.stage-row{display:flex;gap:8px;overflow:auto;padding-bottom:4px;scrollbar-width:none}.stage-row::-webkit-scrollbar{display:none}.stage-pill{flex:0 0 auto;border:1px solid var(--line);background:var(--panel3);color:var(--muted);padding:8px 11px;border-radius:999px;font-size:12px;font-weight:850}.stage-pill.active{background:var(--cyan);color:#031116;border-color:var(--cyan)}.stage-pill.done{border-color:rgba(67,211,154,.4);color:var(--green)}.session-progress{height:5px;background:#22333f;border-radius:999px;overflow:hidden;margin-top:10px}.session-progress i{display:block;height:100%;background:linear-gradient(90deg,var(--cyan),var(--green))}.stage-actions{display:flex;justify-content:space-between;gap:10px;margin-top:17px}.stage-actions .actions{margin-left:auto}
.exercise-card{padding:0;overflow:hidden}.exercise-head{padding:16px 17px;background:rgba(85,215,243,.045);border-bottom:1px solid var(--line)}.exercise-title{display:flex;justify-content:space-between;gap:12px;align-items:flex-start}.exercise-title h4{font-size:18px}.exercise-meta{display:flex;gap:7px;flex-wrap:wrap;margin-top:8px}.exercise-note{font-size:12px;color:var(--muted);line-height:1.45;margin-top:9px}.set-list{display:grid}.set-row{display:grid;grid-template-columns:42px 76px minmax(70px,1fr) minmax(68px,.8fr) minmax(68px,.8fr) 46px;gap:8px;align-items:end;padding:12px 14px;border-bottom:1px solid var(--line)}.set-row:last-child{border-bottom:none}.set-row.completed{background:rgba(67,211,154,.055)}.set-index{align-self:center;width:34px;height:34px;border-radius:10px;display:grid;place-items:center;background:#0a161e;border:1px solid var(--line);font-weight:900}.set-row.completed .set-index{border-color:rgba(67,211,154,.45);color:var(--green)}.mini-label{font-size:10px;color:var(--muted);display:block;margin-bottom:4px}.set-row input{min-height:39px;padding:7px 8px}.check-btn{width:42px;height:42px;border-radius:11px;border:1px solid var(--line);background:#0a161e;color:var(--muted);font-size:18px}.check-btn.done{background:rgba(67,211,154,.13);border-color:rgba(67,211,154,.5);color:var(--green)}.exercise-foot{padding:12px 14px;display:flex;gap:8px;flex-wrap:wrap;background:#0c171f}
.endurance-card{display:grid;gap:13px}.interval-table{display:grid;gap:9px}.interval-row{display:grid;grid-template-columns:46px 90px repeat(3,minmax(70px,1fr)) 46px;gap:8px;align-items:end;border:1px solid var(--line);background:#0a161e;border-radius:12px;padding:10px}.interval-row.completed{border-color:rgba(67,211,154,.38);background:rgba(67,211,154,.055)}
.program-card{overflow:hidden;padding:0}.program-head{padding:18px}.program-progress{height:8px;border-radius:999px;background:#20313d;overflow:hidden;margin-top:13px}.program-progress i{height:100%;display:block;background:linear-gradient(90deg,var(--cyan),var(--green))}.routine-list{border-top:1px solid var(--line)}.routine-item{display:grid;grid-template-columns:44px minmax(0,1fr) auto;gap:12px;align-items:center;padding:13px 16px;border-bottom:1px solid var(--line)}.routine-item:last-child{border-bottom:none}.routine-order{width:40px;height:40px;border-radius:12px;border:1px solid var(--line);display:grid;place-items:center;font-weight:900;color:var(--cyan2);background:#0a161e}.routine-item.completed .routine-order{color:var(--green);border-color:rgba(67,211,154,.42)}.routine-item small{color:var(--muted);display:block;margin-top:3px}.routine-actions{display:flex;gap:7px}
.session-list{display:grid;gap:10px}.session-item{display:grid;grid-template-columns:minmax(0,1fr) repeat(3,105px) auto;gap:10px;align-items:center;border:1px solid var(--line);border-radius:14px;background:#0a161e;padding:13px}.session-item strong{display:block}.session-item small{color:var(--muted);display:block;margin-top:4px}.session-stat b{display:block}.session-stat span{font-size:10px;color:var(--muted)}
.filter-row{display:grid;grid-template-columns:minmax(0,1fr) 180px;gap:10px;margin-bottom:13px}.empty{text-align:center;color:var(--muted);padding:38px 16px}.divider{height:1px;background:var(--line);margin:17px 0}.checklist{display:grid;gap:9px}.check-item{display:flex;align-items:flex-start;gap:10px;border:1px solid var(--line);background:#0a161e;border-radius:12px;padding:12px}.check-item input{width:20px;min-height:20px;margin-top:2px}.check-item span{line-height:1.4}.check-item.done{border-color:rgba(67,211,154,.35);background:rgba(67,211,154,.055)}
.modal-backdrop{position:fixed;inset:0;z-index:100;background:rgba(0,0,0,.75);display:grid;place-items:center;padding:20px}.modal{width:min(920px,96vw);max-height:92vh;overflow:auto;border:1px solid var(--line);border-radius:22px;background:var(--panel);box-shadow:0 30px 90px rgba(0,0,0,.55);padding:19px}.modal.small{width:min(560px,96vw)}.modal-head{display:flex;justify-content:space-between;align-items:flex-start;gap:12px;margin-bottom:14px}.modal-head h3{margin:0}.modal-grid{display:grid;gap:13px}.file-drop{border:1px dashed var(--line2);border-radius:16px;padding:24px;text-align:center;background:rgba(85,215,243,.045)}.file-drop input{max-width:100%}.preview-list{display:grid;gap:9px}.preview-item{border:1px solid var(--line);border-radius:12px;background:#0a161e;padding:11px}.preview-item strong{display:block}.preview-item small{color:var(--muted)}
.onboarding{position:fixed;inset:0;z-index:200;display:grid;place-items:center;padding:24px;background:radial-gradient(circle at 85% 5%,rgba(85,215,243,.20),transparent 28rem),linear-gradient(145deg,#04090d,#09151d 55%,#061018)}.onboarding-card{width:min(560px,100%);position:relative;overflow:hidden;border:1px solid rgba(85,215,243,.30);border-radius:27px;padding:clamp(27px,6vw,48px);background:linear-gradient(180deg,rgba(20,36,47,.99),rgba(7,15,21,.99));box-shadow:0 34px 100px rgba(0,0,0,.60)}.onboarding-card:after{content:"R";position:absolute;right:-20px;bottom:-58px;font-size:230px;font-weight:950;color:rgba(85,215,243,.045);line-height:1}.onboarding h1{font-size:clamp(34px,7vw,53px);line-height:1.02;letter-spacing:-.055em;margin:17px 0 13px}.onboarding p{color:var(--muted);line-height:1.6}.onboarding .brand{padding:0 0 26px}.privacy{font-size:11px;color:var(--muted);line-height:1.5;margin-top:14px}
.timer-bar{position:fixed;z-index:90;left:50%;bottom:calc(18px + var(--safe-bottom));transform:translateX(-50%);width:min(620px,calc(100% - 24px));display:grid;grid-template-columns:minmax(0,1fr) auto;gap:12px;align-items:center;border:1px solid rgba(85,215,243,.42);background:rgba(8,20,28,.96);backdrop-filter:blur(18px);border-radius:17px;padding:12px 13px;box-shadow:0 20px 55px rgba(0,0,0,.45)}.timer-time{font-size:30px;font-weight:950;letter-spacing:-.04em;color:var(--cyan2)}.timer-label{font-size:11px;color:var(--muted)}.timer-actions{display:flex;gap:7px}
.toast{position:fixed;z-index:250;left:50%;top:calc(14px + env(safe-area-inset-top));transform:translateX(-50%);width:min(520px,calc(100% - 24px));border:1px solid var(--line2);border-radius:14px;background:#10212b;padding:12px 14px;box-shadow:var(--shadow);animation:toastIn .2s ease}.toast.green{border-color:rgba(67,211,154,.5)}.toast.red{border-color:rgba(255,107,107,.5)}@keyframes toastIn{from{opacity:0;transform:translate(-50%,-8px)}to{opacity:1;transform:translate(-50%,0)}}
.update-banner{display:flex;justify-content:space-between;align-items:center;gap:12px;border:1px solid rgba(85,215,243,.35);background:rgba(85,215,243,.07);border-radius:13px;padding:11px 13px;margin-bottom:14px}.offline-chip{position:fixed;right:12px;top:calc(12px + env(safe-area-inset-top));z-index:60;border:1px solid rgba(255,200,87,.4);background:#231d0b;color:var(--amber);border-radius:999px;padding:7px 10px;font-size:11px;font-weight:900}
.summary-grid{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:10px}.summary-box{border:1px solid var(--line);border-radius:12px;background:#0a161e;padding:11px}.summary-box b{font-size:21px;display:block}.summary-box span{font-size:10px;color:var(--muted)}.compare{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:9px}.compare-item{border:1px solid var(--line);border-radius:12px;padding:11px;background:#0a161e}.compare-item b{display:block;font-size:19px}.compare-item span{font-size:11px;color:var(--muted)}
@media(max-width:980px){
  body{padding-top:env(safe-area-inset-top);padding-left:env(safe-area-inset-left);padding-right:env(safe-area-inset-right)}
  .app-shell{grid-template-columns:1fr}.sidebar{display:none}.main{padding:15px 12px calc(var(--nav-h) + 25px + var(--safe-bottom));overflow-x:hidden}.topbar{margin-bottom:15px;padding:2px 2px 0}.topbar h2{font-size:29px}.topbar p{font-size:13px}.top-actions{width:100%}.top-actions .btn{flex:1}.mobile-nav{display:grid;grid-template-columns:repeat(5,1fr);position:fixed;z-index:70;left:0;right:0;bottom:0;padding:6px 5px calc(7px + var(--safe-bottom));background:rgba(7,16,22,.96);backdrop-filter:blur(20px);border-top:1px solid var(--line);box-shadow:0 -12px 30px rgba(0,0,0,.28)}.mobile-nav button{min-height:54px;border:none;border-radius:12px;background:transparent;color:var(--muted);font-size:10px;font-weight:800}.mobile-nav button span{display:block;font-size:21px;margin-bottom:2px}.mobile-nav button.active{color:var(--cyan);background:rgba(85,215,243,.09)}
  .hero{grid-template-columns:1fr;padding:19px}.hero h3{font-size:31px}.progress-ring{width:135px;height:135px}.progress-ring strong{font-size:34px}.grid.four{grid-template-columns:repeat(2,minmax(0,1fr))}.session-header{margin:-15px -12px 15px;padding:12px}.stage-actions{position:sticky;z-index:25;bottom:calc(var(--nav-h) + var(--safe-bottom));margin:17px -19px -19px;padding:11px 15px;background:rgba(16,29,38,.97);backdrop-filter:blur(18px);border-top:1px solid var(--line);border-radius:0 0 var(--radius) var(--radius)}.stage-actions .actions{width:100%;display:grid;grid-template-columns:repeat(2,minmax(0,1fr))}.stage-actions .btn{width:100%}.set-row{grid-template-columns:38px repeat(2,minmax(62px,1fr)) 46px;align-items:end}.set-row .set-rpe,.set-row .set-rir{display:none}.interval-row{grid-template-columns:42px repeat(2,minmax(70px,1fr)) 46px}.interval-row .interval-extra{display:none}.session-item{grid-template-columns:minmax(0,1fr) auto}.session-item .session-stat{display:none}.modal-backdrop{padding:0;align-items:end}.modal{width:100vw;max-width:none;max-height:94dvh;border-radius:22px 22px 0 0;border-left:none;border-right:none;border-bottom:none;padding:18px 14px calc(18px + var(--safe-bottom))}.modal-head{position:sticky;top:-18px;background:var(--panel);z-index:3;padding:14px 0 10px}.timer-bar{bottom:calc(var(--nav-h) + 10px + var(--safe-bottom))}
}
@media(max-width:700px){
  .topbar{flex-direction:column}.grid.two,.grid.three,.grid.four{grid-template-columns:1fr}.grid.four.metrics-mobile{grid-template-columns:repeat(2,minmax(0,1fr))}.field,.field.half,.field.quarter{grid-column:1/-1}.card{padding:16px;border-radius:18px}.card-head{flex-direction:column}.summary-grid,.compare{grid-template-columns:repeat(2,minmax(0,1fr))}.filter-row{grid-template-columns:1fr}.routine-item{grid-template-columns:40px minmax(0,1fr)}.routine-actions{grid-column:1/-1}.routine-actions .btn{flex:1}.timer-bar{grid-template-columns:1fr}.timer-actions{display:grid;grid-template-columns:repeat(3,1fr)}.timer-actions .btn{width:100%}.onboarding{padding:calc(16px + env(safe-area-inset-top)) 14px calc(16px + var(--safe-bottom))}.onboarding-card{padding:27px 20px;max-height:calc(100dvh - 28px);overflow:auto}.onboarding h1{font-size:40px}
}
@media print{.sidebar,.mobile-nav,.topbar,.btn,.stage-actions,.timer-bar,.offline-chip,.update-banner{display:none!important}.main{padding:0}.card{box-shadow:none;break-inside:avoid}body{background:white;color:#111}.card,.summary-box,.compare-item{background:white;border-color:#bbb}.muted,.metric-label,.metric-sub,.summary-box span{color:#555}}

/* v0.4.1: jerarquía de mesociclos y microciclos */
.cycle-children{display:grid;gap:12px;margin-top:14px;padding-left:12px;border-left:2px solid rgba(85,215,243,.28)}
.cycle-subcard{border:1px solid rgba(148,180,196,.18);border-radius:16px;background:rgba(8,20,28,.7);padding:14px}
.cycle-subcard .program-head{margin-bottom:10px}
.cycle-dates{display:block;margin-top:6px;color:var(--muted)}
@media(max-width:640px){.cycle-children{padding-left:8px}.cycle-subcard{padding:12px}}