/* ============================================================
   Kracht — visueel systeem: "Inspanning / Herstel"
   Een training is niets anders dan afwisselen tussen werken en
   herstellen. Dat is hier het hele ontwerp: alles op het scherm
   is óf WARM (je werkt: ember) óf KOEL (je herstelt: turkoois).
   Zelfs de deloadweek in de blokbalk is koel — dat is een
   herstelweek. Kleur draagt dus betekenis, geen decoratie.
   ============================================================ */
:root{
  /* ondergrond — warm grafiet, bewust niet blauwzwart */
  --ink:#15120E; --surface:#201B15; --surface2:#2C251C; --line:#3A3128;
  --txt:#F5EEE4; --dim:#A2968A;
  /* de twee temperaturen */
  --effort:#FF6A2B; --recover:#3FD0C9;
  --warn:#FFC24D; --hard:#FF5D5D;
  /* aliassen zodat bestaande var(--accent)-verwijzingen blijven werken */
  --accent:var(--effort); --accent2:var(--recover);
  --radius:18px; --tap:56px;
}
*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}
html,body{margin:0;padding:0}
body{
  background:var(--ink);color:var(--txt);
  font-family:ui-sans-serif,system-ui,-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;
  line-height:1.5;padding-bottom:env(safe-area-inset-bottom);
  -webkit-font-smoothing:antialiased;text-rendering:optimizeLegibility;
}
.app{max-width:520px;margin:0 auto;padding:20px 16px 44px;min-height:100vh}

/* ---- typografie ------------------------------------------------
   Micro-labels zijn breed gespatieerd en in kapitalen: dat is het
   register van sporttiming (scorebord, stopwatch). Cijfers staan
   altijd in tabular-nums zodat ze niet verspringen bij het aftellen. */
h1{font-size:1.75rem;font-weight:800;margin:.1em 0 .15em;letter-spacing:-.03em}
h2{font-size:1.05rem;font-weight:700;margin:0 0 .5em;letter-spacing:-.01em}
h3{font-size:.7rem;font-weight:700;text-transform:uppercase;letter-spacing:.16em;
   color:var(--dim);margin:22px 0 8px}
.sub{color:var(--dim);font-size:.9rem;margin:0 0 18px}
.muted{color:var(--dim);font-size:.85rem}
.center{text-align:center}
a{color:var(--recover);text-underline-offset:3px}

/* ---- oppervlakken ---- */
.card{background:var(--surface);border:1px solid var(--line);
      border-radius:var(--radius);padding:16px;margin-bottom:14px}

/* ---- knoppen ---- */
button{font-family:inherit;font-size:1rem;cursor:pointer;border:none;
       border-radius:13px;color:var(--txt)}
button:focus-visible{outline:2px solid var(--recover);outline-offset:2px}
.btn-primary{background:var(--effort);color:#2B0D00;font-weight:800;padding:17px;
  width:100%;min-height:var(--tap);font-size:1.05rem;letter-spacing:-.01em;
  box-shadow:0 6px 20px -8px var(--effort);transition:transform .12s}
.btn-primary:active{transform:scale(.985)}
.btn-ghost{background:transparent;border:1px solid var(--line);padding:13px 16px;color:var(--txt)}
.btn-ghost:active{background:var(--surface2)}
.btn-sec{background:var(--surface2);border:1px solid var(--line);padding:13px 16px}
.pill{display:inline-block;font-size:.72rem;font-weight:500;padding:4px 11px;border-radius:999px;
      background:var(--surface2);color:var(--dim);border:1px solid var(--line)}

/* ---- tabs ---- */
.tabbar{display:flex;gap:8px;margin-bottom:18px}
.tabbar button{flex:1;padding:11px;background:var(--surface2);border:1px solid var(--line);
  font-size:.88rem;font-weight:600}
.tabbar button.active{border-color:var(--effort);color:var(--effort);background:#2A1A10}

/* ---- dagkeuze ---- */
.daybtns{display:grid;grid-template-columns:repeat(3,1fr);gap:9px;margin-bottom:18px}
.daybtn{background:var(--surface2);border:1px solid var(--line);padding:14px 6px;
  border-radius:15px;text-align:center;transition:border-color .15s,background .15s}
.daybtn .d{font-weight:800;font-size:1.6rem;letter-spacing:-.03em;line-height:1.05}
.daybtn .t{font-size:.62rem;color:var(--dim);margin-top:4px;
  text-transform:uppercase;letter-spacing:.12em}
.daybtn .t.next{color:var(--effort);font-weight:700}
.daybtn.active .d{color:var(--effort)}
.daybtn.active{border-color:var(--effort);background:linear-gradient(180deg,#33200F,#241A12)}
.daybtn.active .t{color:var(--effort)}

/* ---- blokvoortgang: 6 weken, deload is koel (= herstel) ---- */

/* ---- oefeningregels ---- */
.ex-row{display:flex;gap:13px;align-items:center;border-bottom:1px solid var(--line);padding:12px 0}
.ex-row:last-child{border-bottom:none}
.ex-row .thumb{width:54px;height:54px;flex:none;background:var(--surface2);
  border:1px solid var(--line);border-radius:13px;padding:3px}
.ex-row .info{flex:1;min-width:0}
.ex-row .nm{font-weight:650;font-size:.95rem;letter-spacing:-.01em}
.ex-row .mt{color:var(--txt);font-size:.82rem;font-weight:600;margin-top:1px;
  font-variant-numeric:tabular-nums}
.ex-row .mt em{font-style:normal;color:var(--dim);font-weight:500}
.ex-row .cu{color:var(--dim);font-size:.8rem;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}
/* Herkomst van reps en variant — de app legt zijn eigen keuze uit. */
.ex-row .why{color:var(--dim);font-size:.72rem;line-height:1.45;margin:3px 0 2px;
  white-space:normal;font-variant-numeric:tabular-nums}

/* zwaarte-schaal loopt van koel (makkelijk) naar heet (zwaar) */
/* In de bibliotheek staan ~55 oefeningen onder elkaar; de volledige uitleg
   maakt die lijst onscrollbaar. Hier drie regels — tijdens de sessie zie je alles. */
#libcontent .ex-row .cu{display:-webkit-box;-webkit-line-clamp:3;-webkit-box-orient:vertical;
  overflow:hidden;white-space:normal;line-height:1.45}
#libcontent .ex-row{align-items:flex-start}
#libcontent .ex-row .thumb{margin-top:2px}
#libcontent .switch{margin-top:6px}
.tag{font-size:.63rem;font-weight:700;margin-left:6px;padding:2px 8px;border-radius:999px;
  border:1px solid var(--line);text-transform:uppercase;letter-spacing:.07em;white-space:nowrap}
.t1{color:var(--recover)} .t2{color:var(--dim)} .t3{color:var(--hard)}
.tag.easy{color:var(--recover)} .tag.ok{color:var(--warn)} .tag.hard{color:var(--hard)}

/* ---- stick-figures ---- */
.stick{display:block;width:100%;height:100%}
.stick line,.stick circle,.stick polyline{stroke:var(--effort);stroke-width:6;fill:none;
  stroke-linecap:round;stroke-linejoin:round}
.stick circle.hd{fill:var(--effort);stroke:none}
.stick .bar{stroke:var(--dim);stroke-width:4}
.stick .floor{stroke:var(--line);stroke-width:4}
/* Arm en been aan de achterkant zijn gedimd; dat geeft diepte zonder tweede kleur. */
.stick .far{opacity:.4}
/* Donkere rand onder de voorste arm en het voorste been: zo blijven ze leesbaar
   waar ze over de romp vallen. Kleur = ondergrond van het vak eromheen. */
.stick polyline.gap{stroke:var(--surface);stroke-width:9}
.thumb .stick polyline.gap{stroke:var(--surface2)}
/* Materiaal is grijs: band en halters horen niet bij inspanning of herstel. */
.stick .band{stroke:var(--dim);stroke-width:2}
.stick circle.weight{fill:var(--dim);stroke:none}

/* ============================================================
   TRAININGSSCHERM
   De teller is de held. Volgorde wordt hier met flex-order gezet:
   voortgang → fase → naam → set → RING → figuur → uitleg → knoppen.
   Zo staat het getal hoog in beeld, waar je oog tijdens een set is.
   ============================================================ */
#player{display:none;text-align:center;flex-direction:column}
#player.on{display:flex}
.pbar{order:1;height:5px;background:var(--surface2);border-radius:999px;overflow:hidden;margin:0 0 16px}
.pbar>i{display:block;height:100%;background:var(--effort);width:0;transition:width .35s ease}
.phase{order:2;font-size:.68rem;font-weight:700;letter-spacing:.2em;text-transform:uppercase;color:var(--dim)}
.exname{order:3;font-size:1.7rem;font-weight:800;margin:6px 0 2px;letter-spacing:-.035em;line-height:1.15}
.setinfo{order:4;color:var(--dim);font-weight:600;font-size:.82rem;margin-bottom:14px;
  min-height:1.2em;text-transform:uppercase;letter-spacing:.12em}
.ring{order:5}
.animbox{order:6;width:104px;height:104px;margin:14px auto 2px;background:var(--surface);
  border:1px solid var(--line);border-radius:16px;padding:7px;opacity:.85}
.cuebox{order:7}
#p-video{order:8}
.controls{order:9}
.next-lbl{order:10}
.rowbtns{order:11}

/* ---- de ring ---- */
.ring{position:relative;width:212px;height:212px;margin:2px auto}
.ring svg{position:relative;z-index:1;transform:rotate(-90deg);width:100%;height:100%}
.ring .track{stroke:var(--surface2)}
.ring .arc{stroke:var(--effort);transition:stroke .3s}
.ring.rest .arc{stroke:var(--recover)}
/* Bij reps loopt er geen klok: de dikke ring zou dan altijd vol staan en dus
   niets vertellen. Hij wordt daarom dun — een doel, geen aftelling. */
.ring.static .track{stroke:var(--surface2);stroke-width:5}
.ring.static .arc{stroke:var(--effort);stroke-width:5}
.ring .val{position:absolute;inset:0;z-index:2;display:flex;flex-direction:column;
  align-items:center;justify-content:center}
.ring .big{font-size:3.9rem;font-weight:800;line-height:1;letter-spacing:-.05em;
  font-variant-numeric:tabular-nums;font-feature-settings:"tnum" 1}
.ring .cap{color:var(--dim);font-size:.68rem;margin-top:6px;font-weight:700;
  text-transform:uppercase;letter-spacing:.2em}

/* --- SIGNATUUR: de laatste vijf seconden ---
   Op 5-4-3-2-1 piept de app al. Beeld doet nu mee: de ring wordt heet,
   het getal pulseert één tik per seconde en er komt een gloed omheen.
   Eén georkestreerd moment — verder blijft het scherm stil. */
.ring::before{content:'';position:absolute;inset:-8%;border-radius:50%;z-index:0;
  /* halo rond de ring zelf — het midden blijft schoon, anders wordt het cijfer modderig */
  background:radial-gradient(circle,transparent 55%,rgba(255,106,43,.26) 68%,transparent 81%);
  opacity:0;transition:opacity .35s}
.ring.final::before{opacity:1}
.ring.final .arc{stroke:var(--effort)}
.ring.final .big{color:var(--effort);animation:tick 1s ease-out infinite}
@keyframes tick{0%{transform:scale(1)}12%{transform:scale(1.11)}55%,100%{transform:scale(1)}}

/* Tijdens rust koelt ook de hoofdknop: het hele scherm hoort bij één temperatuur. */
#player.rest .btn-primary{background:var(--recover);color:#042C2A;
  box-shadow:0 6px 20px -8px var(--recover)}
#p-video{background:transparent;border:1px solid var(--line);color:var(--dim);
  font-size:.84rem;border-radius:12px}
.cuebox{background:var(--surface);border:1px solid var(--line);border-radius:15px;
  padding:14px;text-align:left;margin:14px 0 10px;font-size:.9rem;color:#E4D9CB;line-height:1.55}
.cuebox .hint{color:var(--warn);margin-top:9px;font-size:.82rem}
.controls{display:flex;gap:10px;margin-top:4px}
.controls button{flex:1;min-height:var(--tap);font-weight:700}
.next-lbl{color:var(--dim);font-size:.78rem;margin-top:14px}
.rowbtns{display:flex;gap:8px;margin-top:10px}
.rowbtns button{flex:1;padding:11px 4px;font-size:.78rem}

/* ---- feedback / historie / bibliotheek ---- */
#difficulty,#summary,#library,#onboarding{display:none}
.dfrow{display:flex;align-items:center;gap:8px;padding:10px 0;border-bottom:1px solid var(--line)}
.dfrow:last-of-type{border-bottom:none}
.dfrow .nm{flex:1;font-weight:650;font-size:.92rem}
.dfbtns{display:flex;gap:6px}
/* Reps loggen: doel staat voorgevuld, je corrigeert alleen als je afweek. */
.logstep{display:flex;align-items:center;gap:4px;flex:none}
.logstep button{width:44px;height:44px;font-size:1.25rem;font-weight:700;
  border:1px solid var(--line);background:var(--surface2);color:var(--txt);border-radius:12px}
.logstep button:active{background:var(--effort);border-color:var(--effort);color:#2A1206}
.logstep b{min-width:48px;text-align:center;font-size:1.25rem;font-variant-numeric:tabular-nums}
/* Waar sta ik: per patroon je doel en je niveau, allebei zelf bij te stellen. */
.stand{padding:12px 0;border-bottom:1px solid var(--line)}
.stand:last-of-type{border-bottom:none}
.stand .nm{font-weight:650;font-size:.92rem}
.stand .nm .muted{font-weight:400;margin-top:2px}
.stand-ctl{display:grid;grid-template-columns:1fr 1fr;gap:10px;margin-top:8px}
.adj span{display:block;font-size:.62rem;font-weight:700;color:var(--dim);
  text-transform:uppercase;letter-spacing:.12em;margin-bottom:4px}
.adj .ctl{display:flex;align-items:center;gap:4px}
.adj button{width:40px;height:40px;font-size:1.15rem;font-weight:700;
  border:1px solid var(--line);background:var(--surface2);color:var(--txt);border-radius:11px}
.adj button:active{background:var(--effort);border-color:var(--effort);color:#2A1206}
.adj b{min-width:40px;text-align:center;font-size:1.05rem;font-variant-numeric:tabular-nums}
.dfbtns button{padding:9px 11px;font-size:1.05rem;border:1px solid var(--line);
  background:var(--surface2);border-radius:11px;min-width:46px}
.dfbtns button.sel-easy{background:var(--recover);border-color:var(--recover)}
.dfbtns button.sel-ok{background:var(--warn);border-color:var(--warn)}
.dfbtns button.sel-hard{background:var(--hard);border-color:var(--hard)}

.h-item{background:var(--surface);border:1px solid var(--line);border-left:3px solid var(--effort);
  border-radius:14px;padding:13px 15px;margin-bottom:10px}
.h-item .hd{display:flex;justify-content:space-between;align-items:baseline;gap:10px;font-size:.9rem}
.h-item .dt{color:var(--dim);font-size:.78rem;white-space:nowrap}
.h-chips{display:flex;flex-wrap:wrap;gap:6px;margin-top:9px}
.h-chip{font-size:.72rem;padding:3px 9px;border-radius:999px;border:1px solid var(--line);
  /* oefeningnamen zijn eigennamen — kapitalen maken ze onleesbaar */
  text-transform:none;letter-spacing:normal;font-weight:600;margin-left:0}

.switch{position:relative;width:48px;height:29px;flex:none}
.switch input{opacity:0;width:0;height:0}
.slider{position:absolute;inset:0;background:var(--surface2);border:1px solid var(--line);
  border-radius:999px;transition:.2s;cursor:pointer}
.slider:before{content:"";position:absolute;height:21px;width:21px;left:3px;top:3px;
  background:var(--dim);border-radius:50%;transition:.2s}
input:checked+.slider{background:#3A2312;border-color:var(--effort)}
input:checked+.slider:before{transform:translateX(19px);background:var(--effort)}
input:focus-visible+.slider{outline:2px solid var(--recover);outline-offset:2px}

.toast{position:fixed;left:50%;bottom:26px;transform:translateX(-50%);background:var(--surface2);
  border:1px solid var(--line);padding:11px 17px;border-radius:13px;font-size:.88rem;
  opacity:0;transition:.3s;pointer-events:none;z-index:50;max-width:90vw;
  box-shadow:0 10px 30px -10px rgba(0,0,0,.7)}
.toast.show{opacity:1}
.backbtn{background:none;border:none;color:var(--recover);padding:6px 0;font-size:.92rem;margin-bottom:6px}

@media (prefers-reduced-motion:reduce){
  .ring.final .big{animation:none}
  .btn-primary:active{transform:none}
  .pbar>i{transition:none}
}