:root{--ink:#243c35;--muted:#83918b;--green:#24745a;--line:#e7ece7;--paper:#f6f8f4}*{box-sizing:border-box}body{margin:0;background:var(--paper);color:var(--ink);font-family:Arial,"Microsoft YaHei",sans-serif;font-size:14px}button,input,textarea,select{font:inherit}button{cursor:pointer;border:1px solid var(--line);background:white;color:var(--ink);border-radius:9px;padding:9px 13px}button:hover{background:#eaf2eb}button:focus-visible,input:focus-visible{outline:2px solid #399975;outline-offset:2px}.nav{width:220px;background:#fff;position:fixed;inset:0 auto 0 0;padding:36px 22px;border-right:1px solid var(--line);display:flex;flex-direction:column}.brand{display:flex;gap:12px;font-size:32px;color:var(--green);align-items:center}.brand span{font-size:23px;font-weight:bold}.brand small{display:block;font-size:8px;letter-spacing:1.4px;margin-top:8px;color:var(--muted)}.navlabel{font-size:11px;color:var(--muted);margin:55px 12px 18px}.navitem{text-align:left;border:0;margin:5px 0;padding:15px}.navitem.active{background:#eaf3ed;color:var(--green);font-weight:bold}.navbottom{margin-top:auto;font-size:12px}.navbottom p{font-weight:bold}.navbottom small{color:var(--muted)}.navbottom button{display:block;margin-top:12px;width:100%;text-align:left}main{margin-left:220px;padding:42px 40px;max-width:1700px}header{display:flex;justify-content:space-between;align-items:center;margin-bottom:30px}.eyebrow{font-size:10px;letter-spacing:2.3px;color:var(--green)}h1{font-size:32px;margin:12px 0}header p,.pagebar p{color:var(--muted)}.local{background:#edf3eb;color:var(--green);font-size:11px;padding:10px 14px;border-radius:30px}.summary{display:grid;grid-template-columns:1fr 1fr 1fr 1.5fr;background:#fff;border:1px solid var(--line);border-radius:15px;margin-bottom:26px;padding:24px}.summary>div{padding:0 23px;border-right:1px solid var(--line)}.summary>div:last-child{border:0}.summary small{color:var(--muted)}.summary strong{display:block;font-size:30px;margin-top:13px}.summary i{font-size:12px;font-style:normal;color:var(--muted)}.summarynote{line-height:2;color:var(--muted);background:#f3f6ee;font-size:12px}.summarynote b{color:#54715b}.workspace{display:grid;grid-template-columns:minmax(0,1fr) 360px;gap:24px;align-items:start}.card{background:#fff;border:1px solid var(--line);border-radius:16px;overflow:hidden}.monthbar{padding:26px 24px;display:flex;justify-content:space-between;align-items:center}.monthbar h2{font-size:21px;margin:0 0 8px}.monthbar small{color:var(--muted);font-size:11px}.monthbar button{padding:6px 10px}.week,#grid{display:grid;grid-template-columns:repeat(7,minmax(0,1fr))}.week{text-align:center;font-size:12px;color:var(--muted);padding-bottom:18px}.day{border:0;border-top:1px solid var(--line);border-right:1px solid var(--line);border-radius:0;min-height:115px;padding:10px 5px;display:flex;flex-direction:column;gap:5px;text-align:left;overflow:hidden}.day.out{background:#fafbf8;color:#bcc4bd}.day.selected{background:#f0f6ed;box-shadow:inset 0 0 0 2px #78a887}.num{width:27px;height:27px;display:grid;place-items:center;font-size:13px;margin-bottom:3px}.isToday .num{background:var(--green);color:white;border-radius:50%}.tag{padding:4px;border-radius:4px;font-size:10px;white-space:nowrap;overflow:hidden;text-overflow:ellipsis;background:#e9eefb;color:#5b6ca0}.tag.cardio{background:#fff0df;color:#b07a36}.tag.stretch{background:#f1eafb;color:#8d6ca2}.tag.done{background:#e7f3e9;color:#478157}.legend{padding:17px 20px;display:flex;gap:18px;font-size:10px;color:#778b80}.detail{padding:24px}.daytop small{color:var(--green);font-size:11px}.daytop h2{font-size:23px;margin:8px 0 20px}.detailtools{display:flex;gap:8px;margin-bottom:20px}.detailtools button{font-size:12px}.planlabel{font-size:11px;color:var(--muted);display:block}input:not([type=checkbox]),textarea{border:1px solid var(--line);border-radius:8px;padding:10px;background:#fbfcfa;width:100%;color:var(--ink)}.planlabel input{margin:8px 0 12px}.rest{display:flex;gap:8px;align-items:center;font-size:12px;margin:5px 0 20px}input[type=checkbox]{accent-color:var(--green)}.block{border-top:1px solid var(--line);padding:17px 0}.blockhead{display:flex;justify-content:space-between;align-items:center}.blockhead h3{font-size:13px;margin:0}.blockhead button{padding:4px 9px;font-size:11px}.empty{font-size:11px;color:#9aa59e;padding:14px 0 3px}.exercise{padding:12px 0 5px}.exhead{display:flex;align-items:center;gap:4px;font-size:12px;margin-bottom:9px}.exhead b{flex:1}.exhead button{border:0;padding:3px 5px;font-size:11px}.set{display:flex;align-items:center;gap:5px;margin:7px 0;font-size:10px;color:var(--muted)}.set input[type=number]{width:62px;padding:7px;min-width:0}.set .remove{border:0;padding:4px;background:transparent}.addset{font-size:10px;border:0;color:var(--green);padding:5px;background:#f2f6ef}.primary{background:var(--green);color:#fff;border-color:var(--green)}.primary:hover{background:#1c604a}.full{width:100%;margin-top:12px}.quiet{border:0;background:transparent;color:var(--muted);font-size:12px}textarea{resize:vertical;min-height:65px;margin-top:8px}footer{margin-top:30px;color:#9ca89f;font-size:10px;letter-spacing:1px}.pagebar{display:flex;justify-content:space-between;gap:20px;align-items:center;margin-bottom:25px}.pagebar input{max-width:350px}.tiles{display:grid;grid-template-columns:repeat(3,1fr);gap:18px}.tile{padding:24px;background:#fff;border:1px solid var(--line);border-radius:14px}.tile h3{margin:12px 0;font-size:18px}.tile small,.tile p{color:var(--muted);font-size:12px;line-height:1.8}.tile button{font-size:12px;margin-right:7px}.filters{display:flex;flex-wrap:wrap;gap:7px;margin:15px 0}.filters button{font-size:12px}.filters .active{background:var(--green);color:#fff}dialog{border:1px solid var(--line);border-radius:18px;padding:26px;width:min(520px,92vw);max-height:85vh;color:var(--ink)}dialog::backdrop{background:#153d304a;backdrop-filter:blur(3px)}.dialogtop{display:flex;justify-content:space-between;align-items:center;margin-bottom:20px}.dialogtop h2{font-size:20px;margin:0}.choice{width:100%;display:flex;justify-content:space-between;margin:8px 0;text-align:left;padding:14px}.choice small{color:var(--muted)}#toast{position:fixed;bottom:30px;left:50%;background:var(--ink);color:white;padding:12px 22px;border-radius:10px;display:none;z-index:20}[hidden]{display:none!important}@media(min-width:1450px){.day{min-height:140px}}@media(max-width:1100px){.workspace{grid-template-columns:minmax(0,1fr) 310px}main{padding:28px 22px;margin-left:180px}.nav{width:180px;padding:28px 14px}.summary>div{padding:0 12px}.day{min-height:105px}.legend{gap:10px}}@media(max-width:850px){.nav{position:static;width:auto;flex-direction:row;padding:15px;align-items:center;gap:6px}.brand{margin-right:auto}.brand span{font-size:18px}.brand small,.navlabel,.navbottom{display:none}.navitem{padding:10px;font-size:12px}main{margin:0;padding:24px 16px}h1{font-size:27px}.workspace{grid-template-columns:1fr}.summary{padding:18px 8px}.summarynote{display:none}.summary{grid-template-columns:repeat(3,1fr)}.summary>div:nth-child(3){border:0}.day{min-height:94px;padding:8px 3px}.monthbar{padding:20px 15px}.detail{padding:22px}.tiles{grid-template-columns:repeat(2,1fr)}.local{font-size:10px;padding:8px}.tag{font-size:9px}.navitem{white-space:nowrap}}@media(max-width:480px){.brand{font-size:24px}.navitem{font-size:11px;padding:8px 5px}.tiles{grid-template-columns:1fr}.summary strong{font-size:25px}.summary small{font-size:10px}.day{min-height:90px}.pagebar{flex-wrap:wrap}.legend{justify-content:space-between}.set input[type=number]{width:76px}}
.warmupchoice{border-bottom:1px solid #e7ece7;padding:8px 0}.warmupchoice small,.warmupchoice p,.sourcehint{font-size:11px;color:#83918b;line-height:1.7}.warmupchoice p{margin:8px 0}.sourcehint{background:#f3f6ee;padding:8px;border-radius:7px}
#actionDetail{width:min(650px,94vw)}.detail-tabs{display:flex;gap:8px;margin-bottom:15px}.detail-tabs .active{background:#24745a;color:white}.media-placeholder{background:#f4f5f3;border:1px dashed #cbd7ce;border-radius:12px;padding:45px 20px;text-align:center;min-height:200px}.media-placeholder p,#actionDetail p{font-size:12px;line-height:1.9;color:#83918b}.detail-facts{display:grid;grid-template-columns:1fr 1fr;gap:15px;margin:24px 0}.detail-facts div:last-child{grid-column:1/-1}.detail-facts small{display:block;color:#83918b;font-size:11px}.detail-facts b{display:block;margin-top:8px;font-size:13px}#actionDetail h3{font-size:14px}.detail-link{border:0;color:#24745a;background:#edf4ef;font-size:11px;margin:5px 0}#actionDetail a{color:#24745a;font-size:12px}
.demo3d{display:block;width:min(100%,420px);margin:auto;border:1px solid #e7ece7;border-radius:12px}.sourcevideo{display:block;max-height:55vh;width:100%;background:#111;border-radius:12px}
.detail-editbar{display:flex;align-items:center;justify-content:space-between;gap:12px;margin-bottom:18px}.detail-editbar span{font-size:11px;color:#83918b}.detail-editbar button{font-size:12px}.editor-actions{display:flex;flex-wrap:wrap;gap:10px;margin-top:20px}#editDescription,#editNote{min-height:110px;margin-bottom:16px}#actionDetail p{white-space:pre-line}
.import-panel{padding:26px}.import-panel p,.import-result-header p{font-size:12px;color:#83918b;line-height:1.8}.import-settings{display:flex;gap:20px;align-items:center;justify-content:space-between;margin:20px 0}.import-settings select,select{border:1px solid #e7ece7;padding:9px;border-radius:8px;background:white;color:#243c35}.import-result-header{margin:25px 0}.candidate{padding:24px;margin:18px 0}.candidate-head{display:flex;justify-content:space-between;margin-bottom:20px}.candidate-head small{color:#83918b}.candidate-fields{display:grid;grid-template-columns:1fr 1fr;gap:14px;margin-bottom:15px}.candidate-fields input,.candidate-fields select{width:100%;margin-top:7px}.candidate textarea{margin-bottom:15px}.candidate-video video{display:block;width:100%;max-height:400px;margin-top:15px}.subtitle-panel{padding:20px;margin-top:24px}.subtitle-panel p{white-space:pre-wrap;line-height:1.8;font-size:12px}.import-source{margin-top:20px}.import-source a{font-size:12px;color:#24745a}.navitem{padding-top:12px;padding-bottom:12px}@media(max-width:850px){.nav{flex-wrap:wrap}.navitem{font-size:11px}.import-settings{flex-wrap:wrap}}
.service-open{display:inline-block;text-decoration:none;padding:12px 18px;border-radius:9px;margin:15px 0}#serviceHelp p{font-size:13px;line-height:1.8}
.delete-action{color:#af5a4c!important;background:#fff8f5!important;margin-top:12px!important}.glute-media{border-top:1px solid #e7ece7;padding-top:22px;margin-top:22px}.glute-media a{font-size:12px;color:#24745a}#libraryView .pagebar{flex-wrap:wrap}
.region-label{width:100%;font-size:11px;color:#83918b;margin-top:5px}.teaching-item{border:1px solid #e7ece7;border-radius:10px;padding:14px;margin:12px 0}.teaching-item summary{cursor:pointer;font-size:13px;font-weight:bold}.teaching-item video{margin:14px 0}.teaching-item a{font-size:12px;color:#24745a}.supplement-teaching{margin-top:25px;border-top:1px solid #e7ece7;padding-top:16px}#libraryRegionFilters{background:#f0f5ee;padding:14px;border-radius:10px}
#templateEditor{padding:26px;max-width:780px}#templateEditor .set{font-size:12px}#templateEditor .set input[type=number]{width:100px}#templateEditor .set input[type=checkbox]{display:none}.replace-date{display:block;padding:12px;border-bottom:1px solid #e7ece7}.replace-date small{display:block;margin:5px 0 0 24px;color:#83918b;font-size:11px}#templateEditName{margin-top:8px;margin-bottom:18px}
#phoneTools{font-size:11px;margin-left:10px}#phoneSettings p{font-size:12px;line-height:1.8;color:#83918b}#phoneSettings .navbottom{display:block;margin:0}#phoneSettings .navbottom p{display:none}#phoneSettings h3{font-size:14px;margin-top:25px}@media(max-width:600px){input:not([type=checkbox]),textarea,select{font-size:16px!important}.nav{position:fixed;inset:auto 0 0;width:100%;z-index:30;display:flex;flex-wrap:nowrap;justify-content:space-around;gap:4px;padding:8px 6px calc(8px + env(safe-area-inset-bottom));box-shadow:0 -3px 20px #243c3508}.nav .brand{display:none}.navitem{flex:1;text-align:center;padding:14px 4px;font-size:12px;min-height:48px;margin:0}.navitem[data-view=linkImport]{display:none}main{padding:24px 12px calc(100px + env(safe-area-inset-bottom))}header{align-items:flex-start;flex-wrap:wrap;gap:8px}header>div{flex:1}header .local{display:none}header p{font-size:12px;line-height:1.8;margin-bottom:0}h1{font-size:26px}.day{min-height:90px}.workspace{gap:18px}.detail{padding:20px 16px}.set{gap:7px;font-size:11px}.set input[type=number]{width:74px;padding:9px}.exhead{font-size:14px;line-height:1.6}.exhead button{padding:8px}.detail-link{padding:9px 12px}.tile button{padding:10px}.detailtools{flex-wrap:wrap}dialog{width:calc(100vw - 20px);padding:20px;max-height:calc(90dvh - env(safe-area-inset-bottom))}.dialogtop h2{font-size:18px}.dialogtop>button{min-width:42px;min-height:42px}.detail-editbar{align-items:flex-start}.detail-tabs button{flex:1;padding:10px;font-size:12px}.summary{margin-bottom:18px}.legend{flex-wrap:wrap}.pagebar{gap:10px}.pagebar input{max-width:none}#templateEditor{padding:20px 14px}#templateEditor .set input[type=number]{width:75px}.template-editor-actions{position:sticky;bottom:85px}.filters button{padding:9px 12px}footer{margin-top:24px}}
