:root {
    --bg-main: #0a0d11;
    --bg-surface: #121820;
    --bg-surface-elevated: #1a222c;
    --border-color: #24303e;
    --border-focus: #f97316;
    --primary: #f97316;
    --primary-hover: #fb923c;
    --primary-active: #ea580c;
    --primary-glow: rgba(249, 115, 22, 0.25);
    --text-primary: #f8fafc;
    --text-secondary: #94a3b8;
    --text-muted: #64748b;
    --danger: #ef4444;
    --danger-bg: rgba(239, 68, 68, 0.12);
    --danger-border: rgba(239, 68, 68, 0.35);
    --success: #22c55e;
    --success-bg: rgba(34, 197, 94, 0.12);
    --success-border: rgba(34, 197, 94, 0.35);
    --font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif;
    --radius-sm: 6px;
    --radius-md: 10px;
    --radius-lg: 14px;
    --shadow-sm: 0 2px 6px rgba(0, 0, 0, 0.3);
    --shadow-md: 0 8px 24px rgba(0, 0, 0, 0.45);
    --shadow-modal: 0 20px 48px rgba(0, 0, 0, 0.7);
}

* {
    box-sizing: border-box;
    margin: 0;
    padding: 0;
}

body {
    background-color: var(--bg-main);
    color: var(--text-primary);
    font-family: var(--font-family);
    line-height: 1.5;
    -webkit-font-smoothing: antialiased;
    min-height: 100vh;
}

/* App Header */
.app-header {
    background: linear-gradient(180deg, #161e28 0%, #10151c 100%);
    border-bottom: 1px solid var(--border-color);
    padding: 1rem 1.5rem;
    position: sticky;
    top: 0;
    z-index: 100;
    box-shadow: var(--shadow-sm);
}

.header-container {
    max-width: 1100px;
    margin: 0 auto;
    display: flex;
    justify-content: space-between;
    align-items: center;
}

.brand-wrapper {
    display: flex;
    align-items: center;
    gap: 0.75rem;
}

.brand-logo-icon {
    width: 38px;
    height: 38px;
    background: linear-gradient(135deg, var(--primary) 0%, #c2410c 100%);
    border-radius: var(--radius-md);
    display: flex;
    align-items: center;
    justify-content: center;
    font-weight: 800;
    font-size: 1.2rem;
    color: #fff;
    box-shadow: 0 2px 10px var(--primary-glow);
}

.brand-title {
    font-size: 1.15rem;
    font-weight: 700;
    letter-spacing: 0.05em;
    color: var(--text-primary);
    text-transform: uppercase;
}

.brand-subtitle {
    font-size: 0.75rem;
    color: var(--primary);
    font-weight: 600;
    letter-spacing: 0.08em;
    text-transform: uppercase;
}

.app-container {
    max-width: 1100px;
    margin: 2rem auto;
    padding: 0 1.25rem;
}

/* Page Title & Actions */
.page-header-row {
    display: flex;
    justify-content: space-between;
    align-items: center;
    margin-bottom: 1.75rem;
    flex-wrap: wrap;
    gap: 1rem;
}

.page-title {
    font-size: 1.75rem;
    font-weight: 700;
    letter-spacing: -0.02em;
    color: var(--text-primary);
    display: flex;
    align-items: center;
    gap: 0.75rem;
}

.badge-count {
    font-size: 0.8rem;
    font-weight: 600;
    background: var(--bg-surface-elevated);
    color: var(--text-secondary);
    padding: 0.2rem 0.6rem;
    border-radius: 999px;
    border: 1px solid var(--border-color);
}

/* Buttons */
.btn {
    display: inline-flex;
    align-items: center;
    justify-content: center;
    gap: 0.5rem;
    padding: 0.6rem 1.2rem;
    border-radius: var(--radius-md);
    font-weight: 600;
    font-size: 0.9rem;
    cursor: pointer;
    transition: all 0.2s ease;
    border: 1px solid transparent;
    text-decoration: none;
}

.btn-primary {
    background: linear-gradient(135deg, var(--primary) 0%, #ea580c 100%);
    color: white;
    box-shadow: 0 4px 12px var(--primary-glow);
}

.btn-primary:hover {
    background: linear-gradient(135deg, var(--primary-hover) 0%, var(--primary) 100%);
    box-shadow: 0 6px 16px var(--primary-glow);
    transform: translateY(-1px);
}

.btn-secondary {
    background: var(--bg-surface-elevated);
    color: var(--text-secondary);
    border-color: var(--border-color);
}

.btn-secondary:hover {
    background: #232d3a;
    color: var(--text-primary);
}

.btn-sm {
    padding: 0.35rem 0.75rem;
    font-size: 0.82rem;
    border-radius: var(--radius-sm);
}

.btn-action-edit {
    background: rgba(249, 115, 22, 0.1);
    color: var(--primary);
    border: 1px solid rgba(249, 115, 22, 0.3);
}

.btn-action-edit:hover {
    background: var(--primary);
    color: white;
}

.btn-action-view {
    background: rgba(148, 163, 184, 0.1);
    color: var(--text-secondary);
    border: 1px solid var(--border-color);
}

.btn-action-view:hover {
    background: var(--bg-surface-elevated);
    color: var(--text-primary);
}

/* Exercises Table / Card Container */
.content-card {
    background: var(--bg-surface);
    border: 1px solid var(--border-color);
    border-radius: var(--radius-lg);
    box-shadow: var(--shadow-sm);
    overflow: hidden;
}

.table-responsive {
    width: 100%;
    overflow-x: auto;
}

.exercise-table {
    width: 100%;
    border-collapse: collapse;
    text-align: left;
}

.exercise-table th {
    background: #0e1319;
    padding: 0.9rem 1.25rem;
    font-size: 0.8rem;
    font-weight: 700;
    letter-spacing: 0.06em;
    text-transform: uppercase;
    color: var(--text-muted);
    border-bottom: 1px solid var(--border-color);
}

.exercise-table td {
    padding: 1rem 1.25rem;
    border-bottom: 1px solid rgba(36, 48, 62, 0.5);
    font-size: 0.92rem;
    vertical-align: middle;
}

.exercise-table tbody tr {
    transition: background-color 0.15s ease;
}

.exercise-table tbody tr:hover {
    background-color: rgba(26, 34, 44, 0.6);
}

.exercise-table tbody tr:last-child td {
    border-bottom: none;
}

.exercise-name-cell {
    font-weight: 600;
    color: var(--text-primary);
}

.exercise-obs-snippet {
    font-size: 0.78rem;
    color: var(--text-muted);
    margin-top: 0.2rem;
}

.category-badge {
    display: inline-block;
    padding: 0.25rem 0.65rem;
    font-size: 0.78rem;
    font-weight: 600;
    border-radius: 999px;
    background: rgba(56, 189, 248, 0.12);
    color: #38bdf8;
    border: 1px solid rgba(56, 189, 248, 0.25);
}

.category-empty {
    color: var(--text-muted);
    font-size: 0.85rem;
}

.video-cell {
    display: flex;
    align-items: center;
    gap: 0.5rem;
}

.video-badge {
    display: inline-flex;
    align-items: center;
    gap: 0.4rem;
    padding: 0.3rem 0.65rem;
    border-radius: var(--radius-sm);
    font-size: 0.82rem;
    font-weight: 500;
    background: rgba(239, 68, 68, 0.12);
    color: #f87171;
    border: 1px solid rgba(239, 68, 68, 0.25);
    text-decoration: none;
    transition: all 0.2s ease;
}

.video-badge:hover {
    background: rgba(239, 68, 68, 0.22);
    color: #fca5a5;
    transform: scale(1.02);
}

.video-empty {
    color: var(--text-muted);
    font-size: 0.85rem;
}

.actions-cell {
    display: flex;
    gap: 0.5rem;
    justify-content: flex-end;
}

/* Empty State */
.empty-state {
    text-align: center;
    padding: 4rem 1.5rem;
}

.empty-icon {
    font-size: 3rem;
    color: var(--text-muted);
    margin-bottom: 1rem;
}

.empty-title {
    font-size: 1.25rem;
    font-weight: 600;
    margin-bottom: 0.5rem;
}

.empty-desc {
    color: var(--text-secondary);
    max-width: 400px;
    margin: 0 auto 1.5rem;
    font-size: 0.9rem;
}

/* Modal Overlay & Card */
.modal-overlay {
    position: fixed;
    top: 0;
    left: 0;
    right: 0;
    bottom: 0;
    background: rgba(0, 0, 0, 0.75);
    backdrop-filter: blur(4px);
    display: flex;
    align-items: center;
    justify-content: center;
    z-index: 1000;
    padding: 1rem;
    animation: fadeIn 0.2s ease;
}

.modal-card {
    background: var(--bg-surface);
    border: 1px solid var(--border-color);
    border-radius: var(--radius-lg);
    width: 100%;
    max-width: 540px;
    box-shadow: var(--shadow-modal);
    animation: slideUp 0.2s ease;
    overflow: hidden;
}

.modal-header {
    padding: 1.25rem 1.5rem;
    border-bottom: 1px solid var(--border-color);
    display: flex;
    justify-content: space-between;
    align-items: center;
    background: #10151c;
}

.modal-title {
    font-size: 1.2rem;
    font-weight: 700;
    color: var(--text-primary);
    text-transform: uppercase;
    letter-spacing: 0.02em;
}

.modal-close-btn {
    background: transparent;
    border: none;
    color: var(--text-muted);
    font-size: 1.4rem;
    cursor: pointer;
    line-height: 1;
    padding: 0.25rem;
}

.modal-close-btn:hover {
    color: var(--text-primary);
}

.modal-body {
    padding: 1.5rem;
    max-height: 70vh;
    overflow-y: auto;
}

.modal-footer {
    padding: 1.25rem 1.5rem;
    border-top: 1px solid var(--border-color);
    display: flex;
    justify-content: flex-end;
    gap: 0.75rem;
    background: #10151c;
}

/* Form Styles */
.form-group {
    margin-bottom: 1.25rem;
}

.form-label {
    display: block;
    margin-bottom: 0.4rem;
    font-size: 0.85rem;
    font-weight: 600;
    color: var(--text-secondary);
}

.form-label .required-indicator {
    color: var(--danger);
    margin-left: 0.2rem;
}

.form-input, .form-select, .form-textarea {
    width: 100%;
    padding: 0.65rem 0.9rem;
    background: var(--bg-surface-elevated);
    border: 1px solid var(--border-color);
    border-radius: var(--radius-sm);
    color: var(--text-primary);
    font-size: 0.92rem;
    font-family: inherit;
    transition: border-color 0.2s, box-shadow 0.2s;
}

.form-input:focus, .form-select:focus, .form-textarea:focus {
    outline: none;
    border-color: var(--border-focus);
    box-shadow: 0 0 0 2px var(--primary-glow);
}

.form-textarea {
    resize: vertical;
    min-height: 85px;
}

.form-hint {
    display: block;
    margin-top: 0.35rem;
    font-size: 0.78rem;
    color: var(--text-muted);
}

/* Alerts */
.alert {
    padding: 0.8rem 1rem;
    border-radius: var(--radius-sm);
    margin-bottom: 1.25rem;
    font-size: 0.88rem;
    display: flex;
    align-items: center;
    gap: 0.6rem;
}

.alert-danger {
    background: var(--danger-bg);
    color: #fca5a5;
    border: 1px solid var(--danger-border);
}

.alert-success {
    background: var(--success-bg);
    color: #86efac;
    border: 1px solid var(--success-border);
}

/* Details list inside modal */
.details-list {
    display: flex;
    flex-direction: column;
    gap: 1.25rem;
}

.details-item-title {
    font-size: 0.75rem;
    font-weight: 700;
    text-transform: uppercase;
    color: var(--text-muted);
    letter-spacing: 0.05em;
    margin-bottom: 0.25rem;
}

.details-item-content {
    font-size: 0.95rem;
    color: var(--text-primary);
}

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

@keyframes slideUp {
    from { transform: translateY(16px); opacity: 0; }
    to { transform: translateY(0); opacity: 1; }
}

/* Responsive adjustments */
@media (max-width: 640px) {
    .page-header-row {
        flex-direction: column;
        align-items: stretch;
    }
    
    .btn-primary {
        width: 100%;
    }

    .actions-cell {
        flex-direction: column;
        gap: 0.35rem;
    }

    .exercise-table th, .exercise-table td {
        padding: 0.75rem 0.8rem;
    }
}

/* Auth Bar Styles */
.auth-bar-wrapper {
    display: flex;
    align-items: center;
}

.auth-status-connected {
    display: flex;
    align-items: center;
    gap: 0.6rem;
    background: var(--bg-surface-elevated);
    padding: 0.35rem 0.75rem;
    border-radius: var(--radius-md);
    border: 1px solid var(--border-color);
}

.auth-indicator-dot {
    width: 8px;
    height: 8px;
    background-color: var(--success);
    border-radius: 50%;
    box-shadow: 0 0 8px rgba(34, 197, 94, 0.6);
}

.auth-user-label {
    font-size: 0.85rem;
    color: var(--text-primary);
    font-weight: 500;
    max-width: 180px;
    overflow: hidden;
    text-overflow: ellipsis;
    white-space: nowrap;
}

.btn-auth-logout {
    background: transparent;
    border: 1px solid var(--border-color);
    color: var(--text-muted);
    padding: 0.2rem 0.5rem;
    font-size: 0.75rem;
    border-radius: var(--radius-sm);
    cursor: pointer;
    transition: all 0.15s ease;
}

.btn-auth-logout:hover {
    color: var(--danger);
    border-color: var(--danger-border);
    background: var(--danger-bg);
}

.auth-status-disconnected {
    display: flex;
    align-items: center;
    gap: 0.6rem;
}

.auth-anon-label {
    font-size: 0.85rem;
    color: var(--text-muted);
}

.auth-lock-icon {
    font-size: 0.9rem;
}

.auth-modal-card {
    max-width: 440px;
}

.auth-modal-desc {
    font-size: 0.85rem;
    color: var(--text-secondary);
    margin-bottom: 1.25rem;
    line-height: 1.45;
}

.auth-extra-section {
    margin-top: 1rem;
    padding-top: 0.75rem;
    border-top: 1px dashed var(--border-color);
}

.btn-toggle-token {
    background: none;
    border: none;
    color: var(--text-muted);
    font-size: 0.8rem;
    cursor: pointer;
    padding: 0;
}

.btn-toggle-token:hover {
    color: var(--primary);
}

.alert-warning {
    background: rgba(245, 158, 11, 0.12);
    color: #fbbf24;
    border: 1px solid rgba(245, 158, 11, 0.35);
}

#blazor-error-ui {
    color-scheme: light only;
    background: lightyellow;
    bottom: 0;
    box-shadow: 0 -1px 2px rgba(0, 0, 0, 0.2);
    box-sizing: border-box;
    display: none;
    left: 0;
    padding: 0.6rem 1.25rem 0.7rem 1.25rem;
    position: fixed;
    width: 100%;
    z-index: 1000;
}

#blazor-error-ui .dismiss {
    cursor: pointer;
    position: absolute;
    right: 0.75rem;
    top: 0.5rem;
}
/* ============================================================================
   SPEC-APP-01 — navegação e fluxo principal.
   Mobile-first: o layout de uma coluna é o padrão; o desktop entra por media query.
   Alvo de toque mínimo de 44px no mobile (ressalva do PO: mobile bem enquadrado).
   ============================================================================ */

:root {
    --app-toque-min: 44px;
    --app-surface: #1e222b;
    --app-surface-2: #1b202a;
    --app-border: #2a2f3a;
    --app-muted: #9aa3b2;
    --app-destaque: #6b5a1e;
}

/* ---------------------------------------------------------------- navegação */
.app-nav {
    background: var(--app-surface-2);
    border-bottom: 1px solid var(--app-border);
}

.nav-container {
    max-width: 1100px;
    margin: 0 auto;
    padding: 0.4rem 1rem;
    display: flex;
    align-items: center;
    gap: 0.75rem;
    flex-wrap: wrap;
}

.nav-link {
    display: inline-flex;
    align-items: center;
    min-height: var(--app-toque-min);
    padding: 0 0.5rem;
    text-decoration: none;
    font-weight: 600;
}

.nav-link.active {
    text-decoration: underline;
}

.nav-breadcrumb {
    color: var(--app-muted);
    font-size: 0.85rem;
    overflow-wrap: anywhere;
}

/* ---------------------------------------------------------------- página */
.page {
    max-width: 1100px;
    margin: 0 auto;
    padding: 1rem;
    display: flex;
    flex-direction: column;
    gap: 1rem;
}

.page-sub {
    margin: 0.25rem 0 0;
    color: var(--app-muted);
}

/* ---------------------------------------------------------------- cartões */
.card {
    background: var(--app-surface);
    border: 1px solid var(--app-border);
    border-radius: 12px;
    padding: 1rem;
}

.card-destaque {
    border-color: var(--app-destaque);
}

.card-title {
    font-weight: 650;
    font-size: 1.05rem;
}

.card-sub {
    margin-top: 0.35rem;
    color: var(--app-muted);
    font-size: 0.9rem;
    overflow-wrap: anywhere;
}

.card-actions {
    margin-top: 0.85rem;
}

/* ---------------------------------------------------------------- listas */
.list {
    display: flex;
    flex-direction: column;
    gap: 0.5rem;
}

.list-row {
    display: flex;
    align-items: center;
    gap: 0.75rem;
    flex-wrap: wrap;
    min-height: var(--app-toque-min);
    padding: 0.75rem 0.9rem;
    background: var(--app-surface);
    border: 1px solid var(--app-border);
    border-radius: 10px;
    color: inherit;
    text-decoration: none;
}

.list-row-num {
    flex: 0 0 auto;
    width: 1.7rem;
    height: 1.7rem;
    border-radius: 6px;
    background: #262b35;
    display: grid;
    place-items: center;
    font-size: 0.8rem;
    font-family: ui-monospace, SFMono-Regular, Menlo, Consolas, monospace;
}

.list-row-main {
    flex: 1 1 auto;
    min-width: 0;
    font-weight: 600;
}

.list-row-sub {
    flex: 1 1 100%;
    color: var(--app-muted);
    font-size: 0.8rem;
}

/* ------------------------------------------- grade responsiva de cartões */
.grid-cards {
    display: grid;
    grid-template-columns: 1fr;
    gap: 0.75rem;
}

/* --------------------------------------- blocos de prescrição e utilitários */
.bloco {
    display: block;
    padding: 0.5rem 0.65rem;
    border: 1px dashed var(--app-border);
    border-radius: 8px;
    font-family: ui-monospace, SFMono-Regular, Menlo, Consolas, monospace;
    font-size: 0.85rem;
}

.mono {
    font-family: ui-monospace, SFMono-Regular, Menlo, Consolas, monospace;
}

.btn-block {
    display: block;
    width: 100%;
}

.badge-ok {
    background: #12301f;
    border: 1px solid #20543a;
    color: #57cc99;
}

.badge-warn {
    background: #33220f;
    border: 1px solid #6b4520;
    color: #f4a261;
}

.badge-muted {
    background: #1b202a;
    border: 1px solid var(--app-border);
    color: var(--app-muted);
}

.alert-info {
    background: #10202b;
    border: 1px solid #1d4a5e;
    color: #9ad4ea;
}

/* ============================================================================
   Desktop. A partir de 900px o conteúdo ganha largura e as listas alinham o
   detalhe à direita, em vez de quebrar linha.
   ============================================================================ */
@media (min-width: 900px) {
    .page {
        padding: 2rem 1.5rem;
    }

    .grid-cards {
        grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
    }

    .list-row {
        flex-wrap: nowrap;
    }

    .list-row-sub {
        flex: 0 0 auto;
        margin-left: auto;
        text-align: right;
    }
}

/* O formulário de série precisa caber no mobile: uma coluna até 900px. */
@media (max-width: 899px) {
    .form-serie-grid {
        display: grid;
        grid-template-columns: 1fr;
        gap: 0.5rem;
    }
}

/* SPEC-APP-01 — lacunas apontadas na integração: `.page-header` e `.badge` eram usadas
   pelas telas novas sem regra correspondente em app.css. */
.page-header {
    display: flex;
    flex-direction: column;
    gap: 0.25rem;
    margin-bottom: 0.25rem;
}

.badge {
    display: inline-flex;
    align-items: center;
    gap: 0.3rem;
    padding: 0.15rem 0.5rem;
    border-radius: 999px;
    font-size: 0.78rem;
    line-height: 1.6;
    background: #1b202a;
    border: 1px solid var(--app-border);
    color: var(--app-muted);
}

@media (min-width: 900px) {
    .page-header {
        flex-direction: row;
        align-items: baseline;
        justify-content: space-between;
    }
}
/* ============================================================================
   SPEC-OPS-01 RF-04.4 — aviso de nova versão (service worker).
   Fica FORA de #app: precisa aparecer mesmo se o Blazor não subir.
   ============================================================================ */
.aviso-versao {
    position: fixed;
    left: 0;
    right: 0;
    bottom: 0;
    z-index: 1100;
    display: flex;
    flex-wrap: wrap;
    align-items: center;
    justify-content: center;
    gap: 0.75rem;
    padding: 0.75rem 1rem;
    background: #10202b;
    border-top: 1px solid #1d4a5e;
    color: #9ad4ea;
}

/* `display: flex` acima SOBREPORIA o atributo `hidden` do HTML (o estilo do autor vence o
   do navegador). Sem esta regra, o aviso apareceria sempre, inclusive na primeira visita. */
.aviso-versao[hidden] {
    display: none;
}

.aviso-versao-texto {
    font-size: 0.95rem;
}
/* ===== SPEC-PROG-01: secoes de texto e grades do programa ===== */
.texto-secao { border-left: 3px solid #2a303b; padding-left: 12px; margin: 14px 0; }
.texto-secao:last-child { margin-bottom: 4px; }
.texto-cabecalho { display: flex; flex-wrap: wrap; align-items: center; gap: 8px; }
.texto-titulo { font-size: 15px; margin: 0; color: #9ad4ea; }
.texto-conteudo { font-size: 14px; line-height: 1.6; color: #d7dde7; margin: 6px 0 0; white-space: pre-line; }

.grade-opcao {
  border: 1px solid #2a303b; border-radius: 10px; padding: 12px; margin: 10px 0;
  cursor: pointer; background: #1c2129; transition: border-color .15s, background .15s;
}
.grade-opcao:hover { border-color: #4a5568; }
.grade-escolhida { border-color: #f97316; background: #241a10; }
.grade-cabecalho { display: flex; flex-wrap: wrap; align-items: center; gap: 8px; font-size: 14px; }
.grade-descricao { font-size: 13px; color: #98a2b3; margin-top: 5px; }
.grade-ciclo { display: flex; flex-wrap: wrap; gap: 5px; margin-top: 9px; }
.grade-pos {
  width: 28px; height: 28px; border-radius: 6px; display: grid; place-items: center;
  font-size: 12px; font-family: ui-monospace, Consolas, monospace; border: 1px solid #2a303b;
}
.grade-treino { background: #1d3a2a; border-color: #2f6b48; color: #8fe0b8; }
.grade-descanso { background: #161a21; color: #5d6675; }

/* SPEC-PROG-01 DP-01: os treinos da grade em foco, com a POSICAO no ciclo. O treino aberto por
   aqui carrega a origem na rota e executa como parte do programa, em vez de "treino avulso". */
.grade-treinos {
  margin-top: 12px; padding-top: 10px; border-top: 1px solid #2a303b;
  display: flex; flex-direction: column; gap: 6px;
}
.grade-treinos .list-row { margin: 0; }

/* SPEC-PROG-01 DP-03: cadastrar vídeo novo pela URL dentro do proprio formulario do exercicio.
   Recolhido por padrao — o caminho comum continua sendo escolher no seletor. */
.video-novo {
  margin-top: 10px; padding: 10px 12px; border: 1px solid #2a303b; border-radius: 10px;
  background: #1a1e25;
}
.video-novo > summary {
  cursor: pointer; font-size: 13px; color: #9ad4ea; list-style: none;
}
.video-novo > summary::-webkit-details-marker { display: none; }
.video-novo > summary::before { content: "+ "; color: #f97316; font-weight: bold; }
.video-novo[open] > summary::before { content: "- "; }
.video-novo > summary:hover { text-decoration: underline; }
.video-novo .form-group:first-of-type { margin-top: 12px; }

/* SPEC-PROG-01 DP-04: o descanso prescrito, DESCRITIVO (faixa), sem timer. */
.descanso-bloco {
  display: inline-block; font-size: 13px; color: #cbd5e1;
  background: #1d2a35; border: 1px solid #2f4a5c; border-radius: 7px;
  padding: 3px 9px;
}
.descanso-bloco strong { color: #8fd4ea; }

/* Enquadramento mobile (ressalva do PO): nada de estourar a largura em tela estreita. */
@media (max-width: 480px) {
  .texto-conteudo { font-size: 13.5px; }
  .grade-opcao { padding: 10px; }
  .grade-ciclo { gap: 4px; }
  .grade-pos { width: 26px; height: 26px; font-size: 11px; }
  .grade-treinos .list-row { padding: 8px 10px; font-size: 13px; }
}