* {
  box-sizing: border-box;
}

:root {
  font-family: Arial, Helvetica, sans-serif;
  color: #172033;
  background: #f4f7fb;
}

body {
  margin: 0;
}

.app {
  width: min(100% - 28px, 980px);
  margin: 0 auto;
  padding: 28px 0 40px;
}

.header {
  background: #ffffff;
  border-radius: 20px;
  padding: 28px;
  margin-bottom: 18px;
  box-shadow: 0 6px 24px rgba(20, 35, 60, 0.08);
}

.brand {
  display: flex;
  align-items: center;
  gap: 16px;
}

.brand-mark {
  width: 58px;
  height: 58px;
  display: grid;
  place-items: center;
  border-radius: 16px;
  background: #0d4f91;
  font-size: 29px;
}

.eyebrow {
  color: #0d4f91;
  font-size: 12px;
  font-weight: 800;
  letter-spacing: 1.2px;
}

h1, h2, p {
  margin-top: 0;
}

h1 {
  margin-bottom: 0;
  font-size: clamp(24px, 5vw, 34px);
}

h2 {
  margin-bottom: 8px;
  font-size: 22px;
}

.header p {
  margin: 18px 0 0;
  color: #5d687b;
}

.card, .result-card {
  background: #fff;
  border-radius: 18px;
  padding: 24px;
  margin-bottom: 18px;
  box-shadow: 0 6px 24px rgba(20, 35, 60, 0.07);
}

.muted {
  color: #6b7484;
  font-size: 14px;
}

.grid {
  display: grid;
  grid-template-columns: repeat(2, 1fr);
  gap: 16px;
  margin: 20px 0;
}

label {
  display: flex;
  flex-direction: column;
  gap: 7px;
  font-size: 14px;
  font-weight: 700;
}

.full {
  grid-column: 1 / -1;
}

input, select {
  width: 100%;
  padding: 13px 14px;
  border: 1px solid #ccd4df;
  border-radius: 10px;
  background: #fff;
  font-size: 16px;
  color: #172033;
}

input:focus, select:focus {
  outline: 2px solid #a9c8e8;
  border-color: #0d4f91;
}

button {
  border: 0;
  border-radius: 11px;
  padding: 14px 20px;
  background: #0d4f91;
  color: #fff;
  font-weight: 800;
  font-size: 14px;
  cursor: pointer;
}

button:hover {
  filter: brightness(1.08);
}

.error {
  color: #b42318;
  margin: 14px 0 0;
  font-size: 14px;
  font-weight: 700;
}

.result-card {
  display: grid;
  grid-template-columns: 1fr auto auto;
  align-items: center;
  gap: 26px;
}

.vo2, .classification {
  padding: 16px 20px;
  border-radius: 14px;
  background: #f1f6fb;
  text-align: center;
}

.vo2 span, .classification span {
  display: block;
  color: #687386;
  font-size: 12px;
  margin-bottom: 5px;
}

.vo2 strong {
  display: block;
  font-size: 40px;
  line-height: 1;
  color: #0d4f91;
}

.vo2 small {
  color: #687386;
}

.classification strong {
  font-size: 17px;
}

.table-wrap {
  overflow-x: auto;
}

table {
  width: 100%;
  border-collapse: collapse;
  margin-top: 18px;
}

th, td {
  padding: 13px 10px;
  text-align: left;
  border-bottom: 1px solid #e7ebf0;
  white-space: nowrap;
}

th {
  color: #536074;
  font-size: 12px;
  text-transform: uppercase;
  letter-spacing: .5px;
}

td {
  font-size: 15px;
}

.pace-grid {
  display: grid;
  grid-template-columns: repeat(2, 1fr);
  gap: 16px;
}

.metric {
  padding: 18px;
  border: 1px solid #e2e7ee;
  border-radius: 14px;
}

.metric span {
  display: block;
  color: #687386;
  font-size: 13px;
  margin-bottom: 6px;
}

.metric strong {
  font-size: 22px;
}

footer {
  text-align: center;
  color: #7b8595;
  font-size: 12px;
  padding: 12px;
}

@media (max-width: 720px) {
  .app {
    width: min(100% - 18px, 980px);
    padding-top: 10px;
  }

  .header, .card, .result-card {
    padding: 18px;
    border-radius: 15px;
  }

  .grid, .pace-grid {
    grid-template-columns: 1fr;
  }

  .full {
    grid-column: auto;
  }

  .result-card {
    grid-template-columns: 1fr;
  }

  .vo2, .classification {
    text-align: left;
  }

  .vo2 strong {
    font-size: 34px;
  }
}


.training-buttons {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 14px;
  margin-top: 18px;
}

.training-btn {
  min-height: 70px;
  font-size: 20px;
}

.training-panel {
  margin-top: 20px;
  padding: 20px;
  border: 1px solid #dce4ed;
  border-radius: 16px;
  background: #f8fafc;
}

.training-head {
  display: flex;
  justify-content: space-between;
  gap: 20px;
  align-items: center;
}

.training-series {
  text-align: center;
  padding: 10px 16px;
  border-radius: 12px;
  background: #fff;
  border: 1px solid #e1e7ef;
}

.training-series span {
  display: block;
  color: #687386;
  font-size: 12px;
}

.training-series strong {
  font-size: 20px;
}

.training-timer {
  text-align: center;
  font-size: clamp(58px, 13vw, 100px);
  line-height: 1;
  font-weight: 800;
  margin: 28px 0;
  color: #0d4f91;
  font-variant-numeric: tabular-nums;
}

/* Cores do cronômetro por tipo de etapa */
.training-timer.timer-aquecimento,
.training-timer.timer-desaquecimento,
.training-timer.timer-finalizado,
.training-timer.timer-continuo {
  color: #0d4f91;
}

.training-timer.timer-esforco {
  color: #c62828;
}

.training-timer.timer-recuperacao {
  color: #2e7d32;
}

.training-total-time {
  text-align: center;
  margin-top: -12px;
  margin-bottom: 20px;
  font-size: 18px;
  font-weight: 800;
  color: #0d4f91;
}

.training-metrics {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 12px;
}

.training-actions {
  display: flex;
  flex-wrap: wrap;
  gap: 10px;
  margin-top: 18px;
}

.secondary {
  background: #5d687b;
}

.training-status {
  margin: 14px 0 0;
  text-align: center;
}

@media (max-width: 600px) {
  .training-buttons, .training-metrics {
    grid-template-columns: 1fr;
  }

  .training-head {
    align-items: flex-start;
  }

  .training-actions button {
    flex: 1 1 100%;
  }
}


.micro-grid {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 12px;
  margin: 18px 0;
}

.micro-day {
  padding: 16px;
  border: 1px solid #dce4ed;
  border-radius: 14px;
  background: #f8fafc;
}

.micro-day strong,
.micro-day span,
.micro-day small {
  display: block;
}

.micro-day strong {
  font-size: 13px;
  letter-spacing: .04em;
}

.micro-day span {
  margin-top: 8px;
  font-weight: 700;
}

.micro-day small {
  margin-top: 6px;
  color: #687386;
  line-height: 1.4;
}

.volume-button {
  margin-top: 4px;
}

.volume-result {
  margin-top: 18px;
  padding: 18px;
  border: 1px solid #dce4ed;
  border-radius: 16px;
  background: #f8fafc;
}

@media (max-width: 800px) {
  .micro-grid {
    grid-template-columns: repeat(2, 1fr);
  }
}

@media (max-width: 600px) {
  .micro-grid {
    grid-template-columns: 1fr;
  }
}


.micro-principle {
  display: flex;
  justify-content: space-between;
  align-items: center;
  gap: 18px;
  padding: 18px;
  margin: 18px 0;
  border-radius: 16px;
  background: #f8fafc;
  border: 1px solid #dce4ed;
}

.principle-main strong,
.principle-main span {
  display: block;
}

.principle-main strong {
  font-size: 22px;
}

.principle-main span {
  margin-top: 5px;
  color: #687386;
}

.principle-note {
  max-width: 360px;
  color: #687386;
  line-height: 1.45;
}

.micro-sequence {
  display: flex;
  align-items: stretch;
  gap: 8px;
  margin: 18px 0;
}

.sequence-item {
  flex: 1;
  padding: 16px;
  border: 1px solid #dce4ed;
  border-radius: 14px;
  background: #f8fafc;
}

.sequence-item strong,
.sequence-item span {
  display: block;
}

.sequence-item strong {
  font-size: 13px;
}

.sequence-item span {
  margin-top: 7px;
  color: #687386;
  font-size: 13px;
  line-height: 1.35;
}

.sequence-item.strong {
  border-width: 2px;
}

.sequence-arrow {
  display: flex;
  align-items: center;
  font-size: 22px;
  color: #687386;
}

.stimulus-box {
  margin-top: 22px;
  padding: 20px;
  border: 1px solid #dce4ed;
  border-radius: 16px;
  background: #fff;
}

.stimulus-box h3 {
  margin-top: 0;
}

.volume-inputs {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 14px;
  margin: 18px 0;
}

.volume-inputs label {
  display: flex;
  flex-direction: column;
  gap: 7px;
  font-weight: 600;
}

.volume-inputs input,
.volume-inputs select {
  min-height: 44px;
  padding: 8px 10px;
  border: 1px solid #cbd5e1;
  border-radius: 9px;
  font: inherit;
  background: #fff;
}

@media (max-width: 800px) {
  .micro-sequence {
    flex-direction: column;
  }

  .sequence-arrow {
    justify-content: center;
    transform: rotate(90deg);
  }

  .micro-principle {
    flex-direction: column;
    align-items: flex-start;
  }

  .volume-inputs {
    grid-template-columns: 1fr;
  }
}


.training-description {
  margin: 18px 0;
  padding: 18px 20px;
  border-left: 4px solid #0d4f91;
  border-radius: 12px;
  background: #f8fafc;
  line-height: 1.6;
}

.training-description strong {
  display: inline-block;
  margin-bottom: 6px;
}

/* Escolha do método de obtenção do VO₂máx */
.vo2-methods {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 14px;
  margin: 18px 0;
}
.method-option {
  display: flex;
  gap: 12px;
  align-items: flex-start;
  padding: 16px;
  border: 1px solid #d7dde5;
  border-radius: 12px;
  background: #fff;
  cursor: pointer;
}
.method-option:has(input:checked) {
  border-color: #2f6f45;
  box-shadow: 0 0 0 2px rgba(47,111,69,.10);
}
.method-option input { margin-top: 3px; }
.method-option span {
  display: flex;
  flex-direction: column;
  gap: 5px;
}
.method-option small {
  color: #667085;
  line-height: 1.4;
}
.vo2-direct {
  margin: 18px 0;
  padding: 16px;
  border: 1px solid #d7dde5;
  border-radius: 12px;
}
.vo2-direct label {
  display: flex;
  flex-direction: column;
  gap: 8px;
  max-width: 420px;
  font-weight: 600;
}
.vo2-direct input {
  font-size: 1.05rem;
}
.vo2-direct p {
  margin: 8px 0 0;
  color: #667085;
}
.hidden { display: none !important; }
@media (max-width: 700px) {
  .vo2-methods { grid-template-columns: 1fr; }
}

/* Módulo Acompanhamento */
.tracking-grid {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 18px;
  margin-top: 20px;
}

.tracking-form {
  padding: 20px;
  border: 1px solid #dce4ed;
  border-radius: 16px;
  background: #f8fafc;
}

.tracking-form h3,
.tracking-columns h3 {
  margin-top: 0;
}

.tracking-fields {
  margin-top: 16px;
}

.tracking-summary {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 12px;
  margin: 18px 0;
}

.tracking-summary .metric {
  background: #f8fafc;
}

.tracking-columns {
  display: grid;
  grid-template-columns: 1.2fr .8fr;
  gap: 22px;
  margin-top: 24px;
}

.vo2-history {
  border: 1px solid #e2e7ee;
  border-radius: 14px;
  padding: 14px;
  min-height: 90px;
  background: #f8fafc;
}

.vo2-history-item {
  display: grid;
  grid-template-columns: 78px 1fr auto;
  gap: 10px;
  align-items: center;
  padding: 9px 0;
  border-bottom: 1px solid #e7ebf0;
}

.vo2-history-item:last-child {
  border-bottom: 0;
}

.vo2-history-date {
  color: #687386;
  font-size: 12px;
}

.vo2-history-bar {
  height: 10px;
  border-radius: 999px;
  background: #dfe8f1;
  overflow: hidden;
}

.vo2-history-bar span {
  display: block;
  height: 100%;
  border-radius: inherit;
  background: #0d4f91;
}

.vo2-history-value {
  font-weight: 800;
  white-space: nowrap;
}

.success-message {
  margin: 12px 0 0;
  color: #24713b;
  font-weight: 700;
  font-size: 14px;
}

.danger-button {
  margin-top: 20px;
  background: #7a2e2e;
}

@media (max-width: 800px) {
  .tracking-grid,
  .tracking-columns {
    grid-template-columns: 1fr;
  }

  .tracking-summary {
    grid-template-columns: repeat(2, 1fr);
  }
}

@media (max-width: 520px) {
  .tracking-summary {
    grid-template-columns: 1fr;
  }
}


.user-data-card {
  margin: 24px 0;
  padding: 18px;
  border: 1px solid rgba(0,0,0,.08);
  border-radius: 14px;
  background: rgba(255,255,255,.65);
}
.user-data-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(130px, 1fr));
  gap: 12px;
  margin-top: 14px;
}
.user-data-grid div {
  display: flex;
  flex-direction: column;
  gap: 4px;
}
.user-data-grid span { font-size: .82rem; opacity: .7; }
.user-data-grid strong { font-size: 1rem; }
.danger-button {
  margin-top: 14px;
}

.brand-mark img { width:100%; height:100%; object-fit:contain; border-radius:14px; }
.screen-options { margin: 14px 0; padding: 12px; border-radius: 12px; background:#f1f6fb; }
.screen-option { display:flex; flex-direction:row; align-items:center; gap:9px; margin:8px 0; font-weight:700; }
.screen-option input { width:auto; }
.screen-options p { margin:8px 0 0; }
.tutorial-card { background:#f1f6fb; border-radius:12px; padding:16px; margin:12px 0; }
.tutorial-card h3 { margin:0 0 8px; color:#0d4f91; font-size:17px; }
.tutorial-card p { margin:0; color:#536074; line-height:1.5; }
body.training-dim .app { filter:brightness(.48); }
body.training-dim .training-panel { filter:brightness(1.6); }
@media (max-width:600px) { .brand-mark { flex:0 0 58px; } }