:root{--navy-dark: #0d1e31;--blue: #113355;--blue-soft: #93b5c2;--blue-ice: #c5e3e9;--gold: #ba8c54;--gold-soft: #d9bb95;--gold-ink: #89673e;--bg: #f4f2ee;--card: #ffffff;--text: #113355;--text-soft: #56708a;--border: #e3ded6;--bom: #3e7c4f;--ruim: #9a5050;--radius: 14px;--shadow: 0 1px 3px rgba(13, 30, 49, .08), 0 4px 14px rgba(13, 30, 49, .06);--fonte: "Lufga", "Poppins", -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;--abas-h: 64px}*{box-sizing:border-box;margin:0;padding:0}html{-webkit-text-size-adjust:100%}body{font-family:var(--fonte);background:var(--bg);color:var(--text);font-size:15px;line-height:1.4;-webkit-tap-highlight-color:transparent;overscroll-behavior-y:none}button{font-family:inherit;cursor:pointer;border:0;background:none;color:inherit}input,textarea{font-family:inherit;font-size:16px;color:var(--text)}.splash,.login{min-height:100dvh;background:var(--navy-dark);display:grid;place-items:center;padding:24px}.splash img{width:72px;opacity:.9}.login-caixa{width:100%;max-width:360px;display:flex;flex-direction:column;color:#f4f2ee}.login-simbolo{width:76px;align-self:center;margin-bottom:18px}.login h1{font-size:24px;font-weight:600;text-align:center}.login-sub{text-align:center;color:var(--gold-soft);font-size:12px;letter-spacing:2px;text-transform:uppercase;margin:4px 0 32px}.login label{font-size:13px;color:#cfd9e3;margin-bottom:6px}.login input{height:50px;border-radius:12px;border:1px solid rgba(255,255,255,.18);background:#ffffff0f;color:#fff;padding:0 16px;margin-bottom:14px}.login input:focus{outline:2px solid var(--gold);outline-offset:1px}.login-erro{color:#f1b8b0;font-size:14px;margin:-4px 0 12px}.botao-ouro{height:50px;border-radius:12px;background:var(--gold);color:var(--navy-dark);font-weight:600;font-size:16px}.botao-ouro:disabled{opacity:.55}.topbar{position:sticky;top:0;z-index:20;background:var(--navy-dark);color:#fff;display:flex;align-items:center;gap:10px;padding:calc(env(safe-area-inset-top) + 10px) 16px 10px}.topbar-simbolo{width:30px;height:30px}.topbar-nome{flex:1;line-height:1.15}.topbar-nome strong{display:block;font-size:15px;font-weight:600}.topbar-nome span{font-size:10.5px;color:var(--gold-soft);letter-spacing:1.5px;text-transform:uppercase}.topbar-sair{color:#cfd9e3;padding:8px;border-radius:10px}.conteudo{max-width:640px;margin:0 auto;padding:16px 16px calc(var(--abas-h) + env(safe-area-inset-bottom) + 24px)}.abas{position:fixed;bottom:0;left:0;right:0;z-index:20;display:flex;background:var(--navy-dark);padding-bottom:env(safe-area-inset-bottom);border-top:1px solid 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span{width:70px;height:70px;border-radius:50%;background:var(--blue);display:grid;place-items:center;font-size:26px;font-weight:600}.prontidao-texto{color:var(--blue-ice);font-size:14px}.prontidao-bb{color:#cfd9e3;font-size:13px;margin-top:6px}.prontidao-bb strong{color:var(--gold-soft)}.grade{display:grid;grid-template-columns:1fr 1fr;gap:12px}.metrica h3{display:flex;align-items:center;gap:5px;font-size:12.5px;font-weight:500;color:var(--text-soft)}.metrica h3 svg{color:var(--gold)}.valor{font-size:26px;font-weight:600;margin:4px 0 2px}.valor small{font-size:13px;font-weight:500;color:var(--text-soft)}.delta{font-size:12px;color:var(--text-soft)}.delta.bom{color:var(--bom)}.delta.ruim{color:var(--ruim)}.detalhe{font-size:12.5px;color:var(--text-soft);margin-top:2px}.treino-nome{font-size:18px;font-weight:600}.briefing-texto p{margin-bottom:6px}.briefing-texto h3{font-size:14px;color:var(--gold-ink);margin:12px 0 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var(--border);border-radius:10px;background:#fbfaf8;padding:12px 14px}.campo-entrada input{height:48px;padding-right:52px}.campo-entrada textarea{resize:vertical}.campo-entrada input:focus,.campo-entrada textarea:focus{outline:2px solid var(--blue);outline-offset:-1px}.campo-entrada em{position:absolute;right:14px;font-style:normal;font-size:13px;color:var(--text-soft)}.form-erro{color:var(--ruim);font-size:14px}.form-ok{color:var(--bom);font-size:14px;display:flex;align-items:center;gap:4px}.lista-simples{list-style:none;display:flex;flex-direction:column;gap:10px}.lista-simples li{display:grid;grid-template-columns:48px 1fr;column-gap:8px}.lista-simples span{font-size:12.5px;color:var(--gold-ink);font-weight:600}.lista-simples small{grid-column:2;font-size:12px;color:var(--text-soft)}.lista-suplementos{list-style:none;display:flex;flex-direction:column;gap:10px}.lista-suplementos li{display:flex;align-items:center;justify-content:space-between;gap:12px}.lista-suplementos li 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