:root{--bg:#f4f6fb;--card:#fff;--ink:#0f172a;--muted:#64748b;--line:#e2e8f0;--accent:#2563eb;--radius:14px;
--z1:#94a3b8;--z2:#3b82f6;--z3:#22c55e;--z4:#f59e0b;--z5:#ef4444}
*{box-sizing:border-box}
body{margin:0;font-family:Inter,system-ui,-apple-system,"Segoe UI",Roboto,sans-serif;background:var(--bg);color:var(--ink);font-size:15px}
a{color:var(--accent);text-decoration:none}
code{background:#eef2ff;padding:1px 5px;border-radius:5px}
.topbar{position:sticky;top:0;z-index:10;display:flex;align-items:center;gap:20px;padding:10px 22px;background:#0f172a;color:#fff}
.brand{font-weight:700;font-size:18px;white-space:nowrap}.brand.big{font-size:24px;color:var(--ink)}
.logo{color:#38bdf8}
nav{display:flex;gap:4px;flex:1;overflow-x:auto}
nav a{color:#cbd5e1;padding:8px 12px;border-radius:9px;white-space:nowrap;font-weight:500}
nav a.active,nav a:hover{background:#1e293b;color:#fff}
.user{display:flex;align-items:center;gap:10px;font-size:14px;white-space:nowrap}
.banner{background:#fef3c7;color:#92400e;border-bottom:1px solid #fde68a;padding:8px 22px;font-size:14px}
.banner b{background:#f59e0b;color:#fff;padding:1px 7px;border-radius:5px;margin-right:6px}
main{max-width:1280px;margin:0 auto;padding:20px}
.foot{text-align:center;color:var(--muted);font-size:12px;padding:20px}
.loading{color:var(--muted);padding:40px;text-align:center}
h1{font-size:24px;margin:0}h2{font-size:17px;margin:0 0 12px}h3{font-size:15px;margin:0 0 8px}
.muted{color:var(--muted)}.small{font-size:13px}
.card{background:var(--card);border:1px solid var(--line);border-radius:var(--radius);padding:18px;box-shadow:0 1px 2px rgba(15,23,42,.04)}
.grid{display:grid;gap:16px}.g2{grid-template-columns:repeat(2,minmax(0,1fr))}.g3{grid-template-columns:repeat(3,minmax(0,1fr))}.g4{grid-template-columns:repeat(4,minmax(0,1fr))}
.stack{display:flex;flex-direction:column;gap:16px}
.toolbar{display:flex;flex-wrap:wrap;align-items:center;gap:10px;margin-bottom:16px}
.toolbar .spacer{flex:1}
.btn{border:1px solid var(--line);background:#fff;color:var(--ink);padding:8px 14px;border-radius:10px;cursor:pointer;font:inherit;font-weight:500}
.btn:hover{border-color:#94a3b8}.btn:disabled{opacity:.45;cursor:not-allowed}input:disabled{background:#f1f5f9}.btn.primary{background:var(--accent);border-color:var(--accent);color:#fff}
.btn.small{padding:5px 10px;font-size:13px}.btn.ghost{background:transparent;color:inherit;border-color:#334155}
.seg{display:inline-flex;border:1px solid var(--line);border-radius:10px;overflow:hidden;background:#fff}
.seg button{border:0;background:none;padding:8px 14px;font:inherit;cursor:pointer}.seg button.on{background:var(--ink);color:#fff}
.chips{display:flex;flex-wrap:wrap;gap:8px}
.chip{display:inline-flex;align-items:center;gap:7px;padding:6px 12px;border-radius:999px;border:1.5px solid var(--line);background:#fff;cursor:pointer;font-size:14px;user-select:none}
.chip .dot{width:10px;height:10px;border-radius:50%}
.chip.off{opacity:.45}
.dot{display:inline-block;width:10px;height:10px;border-radius:50%;flex:none}
select,input{font:inherit;padding:8px 10px;border:1px solid var(--line);border-radius:10px;background:#fff}
/* calendar */
.cal{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:1px;background:var(--line);border:1px solid var(--line);border-radius:var(--radius);overflow:hidden}
.cal .dow{background:#f8fafc;padding:8px;font-size:12px;font-weight:600;color:var(--muted);text-transform:uppercase}
.cal .day{background:#fff;min-height:112px;padding:6px;display:flex;flex-direction:column;gap:3px}
.cal .day.other{background:#fafbfc}.cal .day.other .num{color:#cbd5e1}
.cal .day.today{box-shadow:inset 0 0 0 2px var(--accent)}
.cal .num{font-size:12px;font-weight:600;color:var(--muted)}
.pill{display:block;font-size:12px;line-height:1.25;padding:3px 6px;border-radius:6px;color:#fff;cursor:pointer;white-space:nowrap;overflow:hidden;text-overflow:ellipsis}
.pill:hover{filter:brightness(1.1)}
.week{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:10px}
.week .col{background:#fff;border:1px solid var(--line);border-radius:var(--radius);padding:10px;min-height:300px;display:flex;flex-direction:column;gap:8px}
.week .col.today{border-color:var(--accent);border-width:2px}
.week .head{font-weight:600;font-size:13px}
.acard{border-left:4px solid;border-radius:8px;background:#f8fafc;padding:8px;font-size:12.5px;cursor:pointer}
.acard:hover{background:#eef2ff}.acard b{display:block;font-size:13px}
.acard .kv{display:grid;grid-template-columns:auto 1fr;gap:1px 8px;margin-top:4px;color:#334155}
.legend{display:flex;flex-wrap:wrap;gap:14px;margin-top:12px;font-size:13px;color:var(--muted)}
.legend span{display:inline-flex;align-items:center;gap:6px}
.daytotals{margin-top:auto;font-size:11.5px;color:var(--muted);border-top:1px dashed var(--line);padding-top:6px}
/* tables */
table{width:100%;border-collapse:collapse;font-size:14px}
th,td{padding:8px 8px;border-bottom:1px solid var(--line);text-align:left;white-space:nowrap}
th{font-size:12px;text-transform:uppercase;letter-spacing:.03em;color:var(--muted);font-weight:600}
td.num,th.num{text-align:right;font-variant-numeric:tabular-nums}
.tablewrap{overflow-x:auto}
.rank{display:inline-grid;place-items:center;width:26px;height:26px;border-radius:50%;background:#e2e8f0;font-weight:700;font-size:13px}
.rank.r1{background:#fde047}.rank.r2{background:#e5e7eb}.rank.r3{background:#fdba74}
.who{display:flex;align-items:center;gap:8px;font-weight:600}
.zbar{display:flex;height:12px;border-radius:6px;overflow:hidden;min-width:140px;background:#f1f5f9}
.zbar div{height:100%}
.z1{background:var(--z1)}.z2{background:var(--z2)}.z3{background:var(--z3)}.z4{background:var(--z4)}.z5{background:var(--z5)}
.badge{display:inline-block;padding:2px 8px;border-radius:999px;font-size:12px;font-weight:600;background:#e2e8f0}
.badge.Optimal{background:#dcfce7;color:#166534}.badge.High{background:#fef3c7;color:#92400e}
.badge.Low{background:#e0f2fe;color:#075985}.badge.Very{background:#fee2e2;color:#991b1b}
.badge.sample{background:#fef3c7;color:#92400e}.badge.garmin{background:#dbeafe;color:#1e40af}
.stat{display:flex;flex-direction:column;gap:2px}
.stat .v{font-size:22px;font-weight:700;font-variant-numeric:tabular-nums}.stat .l{font-size:12px;color:var(--muted);text-transform:uppercase;letter-spacing:.03em}
.mcard{border-top:4px solid}
.mcard .grid{gap:12px}
.feed{display:flex;flex-direction:column}
.feed .item{display:flex;align-items:center;gap:12px;padding:10px 4px;border-bottom:1px solid var(--line);cursor:pointer}
.feed .item:hover{background:#f8fafc}
.feed .ico{width:36px;height:36px;border-radius:10px;display:grid;place-items:center;color:#fff;font-size:17px;flex:none}
.feed .main{flex:1;min-width:0}.feed .main div{overflow:hidden;text-overflow:ellipsis;white-space:nowrap}
.feed .meta{font-size:13px;color:var(--muted)}
.chartbox{position:relative;height:260px}
/* activity */
.ahead{display:flex;align-items:center;gap:16px;flex-wrap:wrap}
.ahead .ico{width:56px;height:56px;border-radius:16px;display:grid;place-items:center;color:#fff;font-size:28px}
.metrics{display:grid;grid-template-columns:repeat(auto-fill,minmax(150px,1fr));gap:10px}
.metric{background:#f8fafc;border:1px solid var(--line);border-radius:12px;padding:12px}
.metric .l{font-size:11.5px;color:var(--muted);text-transform:uppercase;letter-spacing:.03em}
.metric .v{font-size:19px;font-weight:700;margin-top:3px;font-variant-numeric:tabular-nums}
.metric .v small{font-size:12px;color:var(--muted);font-weight:500}
.te{display:flex;gap:16px;flex-wrap:wrap}
.te .meter{flex:1;min-width:200px}
.meterbar{height:10px;background:#e2e8f0;border-radius:5px;overflow:hidden;margin-top:6px}
.meterbar div{height:100%;background:linear-gradient(90deg,#22c55e,#f59e0b,#ef4444)}
.alert{background:#fee2e2;color:#991b1b;padding:10px 12px;border-radius:10px;margin:10px 0}
.note{background:#f1f5f9;padding:12px;border-radius:10px;font-size:13.5px;margin-top:14px;line-height:1.6}
.note.warn{background:#fef3c7;color:#78350f}
/* auth */
body.auth{display:grid;place-items:center;min-height:100vh;background:linear-gradient(135deg,#0f172a,#1e3a8a)}
.auth-card{background:#fff;border-radius:18px;padding:30px;width:min(400px,92vw);box-shadow:0 20px 50px rgba(0,0,0,.3)}
.form{display:flex;flex-direction:column;gap:12px;margin-top:12px}
.form label{display:flex;flex-direction:column;gap:5px;font-size:13px;font-weight:600;color:#334155}
@media (max-width:900px){.g4{grid-template-columns:repeat(2,minmax(0,1fr))}.g3{grid-template-columns:1fr}.g2{grid-template-columns:1fr}
 .week{grid-template-columns:1fr}.week .col{min-height:0}}
@media (max-width:640px){
 .topbar{flex-wrap:wrap;padding:10px 12px;gap:8px}.topbar nav{order:3;flex:1 1 100%}.user{margin-left:auto}#me{display:none}
 main{padding:12px}.g4{grid-template-columns:1fr 1fr}
 .cal .day{min-height:64px;padding:3px}.pill{font-size:0;padding:0;height:8px;border-radius:4px}
 .cal .dow{font-size:10px;padding:5px 3px}.chartbox{height:220px}}
.pill.planned{background:#fff!important;border:1.5px dashed;font-weight:600}
.acard.planned{background:#fff;border-left-style:dashed;border:1.5px dashed;border-left-width:4px}
.ico.planned{background:#fff!important;border:2px dashed}
tr.sect td{background:#f8fafc;font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:.04em;color:#334155}
.badge.intervals{background:#dbeafe;color:#1e40af}
.fz-Transition{background:#e0f2fe;color:#075985}.fz-Fresh{background:#dbeafe;color:#1e40af}.fz-Greyzone{background:#e5e7eb;color:#374151}
.fz-Optimal{background:#dcfce7;color:#166534}.fz-Highrisk,.fz-HighRisk{background:#fee2e2;color:#991b1b}