@import url('https://fonts.googleapis.com/css2?family=Roboto+Flex:wght@400;500;600;700&display=swap');

:root {
  color-scheme: dark;
  --color-primary: #3b82f6;
  --color-primary-hover: #2563eb;
  --color-primary-soft-bg: rgba(59, 130, 246, 0.1);
  --color-accent: #ef4444;
  --color-abs: #f59e0b;
  --color-cardio: #4ade80;
  --color-mobility: #a78bfa;
  --color-bg: #010312;
  --color-surface: #0f172a;
  --color-card-bg: #1e293b;
  --color-text: #f1f5f9;
  --color-muted: #94a3b8;
  --color-tip: #64748b;
  --color-border: #334155;

  --font-heading: 'Roboto Flex', sans-serif;
  --font-body: 'Roboto Flex', sans-serif;

  --radius-lg: 16px;
  --radius-md: 12px;
  --radius-sm: 8px;

  --space-1: 0.5rem;
  --space-2: 0.75rem;
  --space-3: 1rem;
  --space-4: 1.5rem;
  --space-5: 2rem;
  --space-6: 3rem;
}

* {
  margin: 0;
  padding: 0;
  box-sizing: border-box;
  -webkit-tap-highlight-color: transparent;
}

body {
  min-height: 100vh;
  font-family: var(--font-body);
  font-weight: 500;
  color: var(--color-text);
  background: var(--color-bg);
  line-height: 1.6;
  -webkit-font-smoothing: antialiased;
  padding: var(--space-4) 0 var(--space-6);
  overscroll-behavior-y: none;
}

img,
svg {
  max-width: 100%;
  display: block;
}

.page {
  max-width: 900px;
  margin: 0 auto;
  padding: 0 var(--space-3);
}

.skip-link {
  position: absolute;
  top: 1rem;
  left: 1rem;
  padding: var(--space-2) var(--space-3);
  background: var(--color-primary);
  color: var(--color-text);
  border-radius: var(--radius-sm);
  transform: translateY(-150%);
  transition: transform 0.2s ease;
  z-index: 10;
}

.skip-link:focus {
  transform: translateY(0);
}

.site-header {
  text-align: center;
  margin-bottom: var(--space-4);
  padding-bottom: var(--space-3);
  border-bottom: 2px solid var(--color-primary);
}

.site-header h1 {
  font-family: var(--font-heading);
  font-weight: 700;
  color: var(--color-primary);
  font-size: clamp(2rem, 5vw, 2.5rem);
  text-transform: uppercase;
  letter-spacing: 2px;
  margin: 0;
}

.site-header p {
  color: var(--color-muted);
  font-size: 0.9rem;
  margin: var(--space-1) 0 0;
}

main {
  display: flex;
  flex-direction: column;
}

.section {
  padding: 0;
  margin-bottom: var(--space-5);
}

.section:last-child {
  margin-bottom: 0;
}

.section[aria-labelledby='macrociclo-heading'] {
  margin-bottom: var(--space-3);
}

.section.navigator {
  position: sticky;
  top: 0;
  background: var(--color-bg);
  z-index: 100;
  border-top: 1px solid var(--color-border);
  border-bottom: 1px solid var(--color-border);
  box-shadow: 0 4px 20px rgba(0, 0, 0, 0.5);
  margin: 0;
  padding: var(--space-4) 0;
}

.section-heading {
  margin-bottom: var(--space-3);
  padding-left: var(--space-2);
}

.eyebrow {
  font-size: 0.9rem;
  color: var(--color-muted);
  line-height: 1.5;
  margin-top: var(--space-1);
}

.section-heading h2 {
  font-family: var(--font-heading);
  font-weight: 600;
  margin: 0;
  font-size: clamp(1.4rem, 3vw, 1.75rem);
  letter-spacing: -0.01em;
}

.rules-grid {
  display: grid;
  gap: var(--space-2);
  grid-template-columns: repeat(auto-fit, minmax(140px, 1fr));
}

.rule-card {
  background: var(--color-card-bg);
  padding: var(--space-2);
  border-radius: var(--radius-sm);
  text-align: center;
  border-left: 3px solid var(--color-accent);
}

.rule-card .rule-title {
  font-size: 0.75rem;
  color: var(--color-muted);
  text-transform: uppercase;
  font-weight: 600;
}

.rule-card strong {
  display: block;
  font-size: 0.95rem;
  font-weight: 600;
  margin-top: 3px;
}

.timeline-list {
  list-style: none;
  background: var(--color-card-bg);
  border-radius: var(--radius-md);
  padding: var(--space-4);
  display: flex;
  flex-direction: column;
  gap: var(--space-2);
}

.timeline-item {
  display: flex;
  justify-content: space-between;
  align-items: center;
  flex-wrap: wrap;
  gap: var(--space-2);
  padding: var(--space-2) var(--space-3);
  border-radius: var(--radius-sm);
  background: var(--color-surface);
}

.timeline-note {
  background: var(--color-primary);
  color: white;
  padding: 6px 12px;
  border-radius: 6px;
  font-size: 0.85rem;
  font-weight: bold;
  white-space: nowrap;
  text-align: center;
}

.timeline-item[data-deload='true'] {
  border-left: 3px solid #10b981;
  background: rgba(16, 185, 129, 0.1);
}

.timeline-item[data-deload='true'] .timeline-note {
  background: #10b981;
}

.week-grid,
.phase-controls {
  display: flex;
  gap: var(--space-2);
  list-style: none;
  /* Do not use negative margins as it breaks parent container width */
  margin: 0;
  padding-bottom: 10px; /* space for shadow or snapped items */
  overflow-x: auto;
  flex-wrap: nowrap;
  -webkit-overflow-scrolling: touch;
  scrollbar-width: none;
  cursor: grab;
}

.day-controls {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: var(--space-2);
  list-style: none;
  margin: 0;
}

.week-grid::-webkit-scrollbar,
.phase-controls::-webkit-scrollbar,
.day-controls::-webkit-scrollbar {
  display: none;
}

.week-grid.is-grabbing,
.phase-controls.is-grabbing,
.day-controls.is-grabbing {
  cursor: grabbing;
}

.week-card {
  background: var(--color-card-bg);
  border: 1px solid var(--color-border);
  border-radius: var(--radius-sm);
  padding: var(--space-2);
  min-width: 140px;
  text-align: center;
  display: flex;
  flex-direction: column;
  justify-content: center;
  scroll-snap-align: start;
  flex-shrink: 0;
}

.week-card.is-active {
  border-color: var(--color-primary);
  background: var(--color-primary-soft-bg);
}

.week-card.is-cardio {
  border-color: var(--color-cardio);
}

.week-card.is-rest {
  border-color: var(--color-muted);
  opacity: 0.6;
}

.week-card h3 {
  font-size: 0.75rem;
  color: var(--color-muted);
  text-transform: uppercase;
  font-weight: bold;
  margin-bottom: 4px;
}

.week-card strong {
  font-size: 0.9rem;
  font-weight: bold;
  line-height: 1.2;
}

.week-card span {
  font-size: 0.7rem;
  display: block;
  margin-top: 3px;
  color: var(--color-tip);
}

.navigator .control-block {
  display: flex;
  flex-direction: column;
  gap: var(--space-2);
}

.navigator .control-block:first-child {
  margin-bottom: var(--space-4);
}

.control-label {
  font-size: 0.75rem;
  text-transform: uppercase;
  color: var(--color-muted);
  letter-spacing: 1px;
  font-weight: bold;
}

.btn-phase {
  background: var(--color-card-bg);
  color: var(--color-muted);
  border: 1px solid var(--color-border);
  padding: 12px 20px;
  border-radius: 25px;
  font-size: 0.9rem;
  font-weight: 500;
  white-space: nowrap;
  cursor: pointer;
  transition: all 0.3s ease;
  scroll-snap-align: start;
  flex-shrink: 0;
}

.btn-phase[aria-selected='true'] {
  background: var(--color-primary);
  color: white;
  border-color: var(--color-primary);
  box-shadow: 0 0 15px rgba(59, 130, 246, 0.3);
  transform: scale(1.02);
}

.btn-phase .btn-phase__focus {
  display: none; /* simplified button */
}

.btn-day {
  background: var(--color-card-bg);
  color: var(--color-text);
  border: 1px solid var(--color-border);
  border-radius: var(--radius-md);
  cursor: pointer;
  transition: all 0.2s ease;
  aspect-ratio: 1 / 1;
  display: grid;
  place-items: center;
}

.btn-day[aria-selected='true'] {
  background: var(--color-primary-soft-bg);
  border-color: var(--color-primary);
  color: var(--color-primary);
}

.btn-day__letter {
  font-family: var(--font-heading);
  font-size: 1.8rem; /* Larger font size to fill the button */
  font-weight: 700;
  line-height: 1;
}

.workout-panel {
  animation: fadeIn 0.4s ease;
  margin-top: var(--space-4);
}

.workout-header {
  background: linear-gradient(90deg, var(--color-card-bg), transparent);
  padding: 15px;
  border-radius: var(--radius-sm);
  margin-bottom: var(--space-4);
  border-left: 5px solid var(--color-primary);
}

.workout-header h2 {
  font-family: var(--font-heading);
  font-size: 1.4rem;
  margin-bottom: 2px;
  font-weight: 600;
}

.workout-header p {
  font-size: 0.9rem;
  opacity: 0.9;
  margin: 0;
}

.workout-meta {
  background: var(--color-card-bg);
  padding: 15px;
  border-radius: var(--radius-md) var(--radius-md) 0 0;
  font-weight: bold;
  display: flex;
  justify-content: space-between;
  align-items: center;
  border-bottom: 1px solid rgba(255, 255, 255, 0.05);
  font-size: 1.1rem;
}

.workout-meta span:last-child {
  font-size: 0.75rem;
  background: var(--color-accent);
  padding: 3px 8px;
  border-radius: 4px;
  text-transform: uppercase;
}

.section-tag {
  font-size: 0.8rem;
  text-transform: uppercase;
  padding: 10px 20px;
  font-weight: bold;
  letter-spacing: 1px;
  background: rgba(0, 0, 0, 0.2);
}

.section-tag.main {
  color: var(--color-primary);
}
.section-tag.abs {
  color: var(--color-abs);
}
.section-tag.cardio {
  color: var(--color-cardio);
}
.section-tag.mobility {
  color: var(--color-mobility);
}

.exercise-list {
  list-style: none;
  background: var(--color-card-bg);
  margin-bottom: 0;
  padding: 0;
}

.exercise-list:last-child {
  border-radius: 0 0 var(--radius-md) var(--radius-md);
}

.exercise-item {
  padding: 15px 20px;
  border-bottom: 1px solid rgba(255, 255, 255, 0.05);
  display: grid;
  grid-template-columns: 20px 1fr;
  align-items: flex-start;
  gap: 15px;
}

.exercise-item:last-child {
  border-bottom: none;
}

.exercise-index {
  font-weight: bold;
  margin-top: 2px;
  font-size: 1.1rem;
}

.exercise-item.main .exercise-index {
  color: var(--color-primary);
}
.exercise-item.abs .exercise-index {
  color: var(--color-abs);
}
.exercise-item.mobility .exercise-index {
  color: var(--color-mobility);
}
.exercise-item.cardio .exercise-index {
  color: var(--color-cardio);
}

.exercise-title {
  font-weight: 600;
  display: block;
  font-size: 1rem;
  margin-bottom: 3px;
}

.exercise-tip {
  font-size: 0.85rem;
  color: var(--color-tip);
  font-style: italic;
  display: block;
  line-height: 1.4;
}

.site-footer {
  text-align: center;
  margin-top: var(--space-5);
  font-size: 0.85rem;
  color: var(--color-muted);
  padding: var(--space-4);
  border-top: 1px solid var(--color-border);
}

:focus-visible {
  outline: 2px solid var(--color-accent);
  outline-offset: 3px;
}

@keyframes fadeIn {
  from {
    opacity: 0;
  }
  to {
    opacity: 1;
  }
}

/* Responsive adjustments */
@media (max-width: 600px) {
  .timeline-item {
    flex-direction: column;
    align-items: flex-start;
    gap: var(--space-1); /* Reduce gap for a tighter look */
  }

  .timeline-note {
    width: 100%; /* Make the badge take full width */
  }
}