/* ===== 组件：卡片 / 按钮 / 标签 / 时间轴 / GIF容器 ===== */

/* 按钮 */
.btn {
  display: inline-flex; align-items: center; justify-content: center; gap: var(--space-2);
  padding: var(--space-3) var(--space-5);
  border-radius: var(--radius-md);
  font-weight: 600; font-size: var(--font-size-base);
  border: none; cursor: pointer;
  transition: all var(--transition-fast);
  min-height: 44px;
}
.btn-primary {
  background: var(--color-primary); color: var(--color-text-on-primary);
}
.btn-primary:hover { background: var(--color-primary-dark); color: var(--color-text-on-primary); }
.btn-outline {
  background: transparent; color: var(--color-primary);
  border: 2px solid var(--color-primary);
}
.btn-outline:hover { background: var(--color-primary-muted); }
.btn-ghost { background: var(--color-primary-muted); color: var(--color-primary-dark); }
.btn-ghost:hover { background: var(--color-primary-light); color: var(--color-text-on-primary); }
.btn-block { width: 100%; }
.btn-sm { padding: var(--space-2) var(--space-3); font-size: var(--font-size-sm); min-height: 36px; }

/* 卡片 */
.card {
  background: rgba(255, 255, 255, 0.7);
  backdrop-filter: blur(10px);
  -webkit-backdrop-filter: blur(10px);
  border: 1px solid var(--color-border);
  border-radius: var(--radius-lg);
  padding: var(--space-5);
  box-shadow: var(--shadow-sm);
  transition: all var(--transition-base);
}
.card:hover { box-shadow: var(--shadow-md); border-color: var(--color-border-hover); transform: translateY(-2px); }
.card-clickable { cursor: pointer; display: block; text-decoration: none; color: inherit; }

/* 入口卡片 */
.entry-card {
  display: flex; flex-direction: column; align-items: center; text-align: center;
  gap: var(--space-2); padding: var(--space-6);
}
.entry-card .entry-icon {
  width: 56px; height: 56px; border-radius: var(--radius-lg);
  background: var(--color-primary-muted);
  display: flex; align-items: center; justify-content: center;
  font-size: 28px; margin-bottom: var(--space-2);
}
.entry-card h3 { color: var(--color-primary-dark); }
.entry-card p { color: var(--color-text-secondary); font-size: var(--font-size-sm); }

/* 统计条 */
.stat-bar {
  display: flex; flex-wrap: wrap; justify-content: center; gap: var(--space-4);
  padding: var(--space-5); margin: var(--space-5) 0;
}
.stat-item { text-align: center; min-width: 80px; }
.stat-item .stat-num { font-size: var(--font-size-3xl); font-weight: 800; color: var(--color-primary); }
.stat-item .stat-label { font-size: var(--font-size-sm); color: var(--color-text-secondary); }

/* 标签 */
.tag {
  display: inline-flex; align-items: center;
  padding: 2px var(--space-2); border-radius: var(--radius-full);
  font-size: var(--font-size-xs); font-weight: 600;
  background: var(--color-primary-muted); color: var(--color-primary-dark);
}
.tag-warm { background: rgba(245, 158, 11, 0.1); color: #b45309; }
.tag-danger { background: rgba(220, 38, 38, 0.1); color: #991b1b; }
.tag-info { background: rgba(14, 165, 233, 0.1); color: #075985; }

/* 难度标签 */
.diff-easy { background: rgba(34, 197, 94, 0.12); color: #15803d; }
.diff-medium { background: rgba(245, 158, 11, 0.12); color: #b45309; }
.diff-hard { background: rgba(220, 38, 38, 0.12); color: #991b1b; }

/* 强度指示器 */
.intensity-bar { display: inline-flex; gap: 3px; }
.intensity-bar span { width: 6px; height: 12px; border-radius: 2px; background: var(--color-border); }
.intensity-bar span.on { background: var(--color-primary); }
.intensity-bar.high span.on { background: var(--color-danger); }
.intensity-bar.medium span.on { background: var(--color-warning); }

/* GIF 容器 */
.gif-container {
  position: relative; display: flex; align-items: center; justify-content: center;
  background: var(--color-bg-elevated); border-radius: var(--radius-md);
  overflow: hidden;
}
.gif-container img { width: 120px; height: 120px; object-fit: contain; }
.gif-container.lg img { width: 180px; height: 180px; }
.gif-container.sm img { width: 100px; height: 100px; }
@media (min-width: 640px) {
  .gif-container img { width: 150px; height: 150px; }
  .gif-container.lg img { width: 200px; height: 200px; }
}
@media (min-width: 1024px) {
  .gif-container img { width: 180px; height: 180px; }
  .gif-container.lg img { width: 240px; height: 240px; }
}

/* 动作卡片 */
.exercise-card {
  display: flex; flex-direction: column; gap: var(--space-2);
  padding: var(--space-3);
}
.exercise-card .card-gif { align-self: center; }
.exercise-card h4 { font-size: var(--font-size-base); text-align: center; }
.exercise-card .card-meta { display: flex; flex-wrap: wrap; gap: var(--space-1); justify-content: center; }

/* 时间轴（单日详情） */
.timeline { position: relative; padding-left: var(--space-6); }
.timeline::before {
  content: ''; position: absolute; left: 12px; top: 0; bottom: 0;
  width: 2px; background: var(--color-border);
}
.timeline-item { position: relative; margin-bottom: var(--space-5); }
.timeline-item::before {
  content: ''; position: absolute; left: -28px; top: 4px;
  width: 14px; height: 14px; border-radius: 50%;
  background: var(--color-primary); border: 3px solid var(--color-bg-base);
}
.timeline-item .timeline-title { font-weight: 700; color: var(--color-primary-dark); margin-bottom: var(--space-2); }
.timeline-item .timeline-content { padding: var(--space-4); background: rgba(255,255,255,0.6); border-radius: var(--radius-md); border: 1px solid var(--color-border); }

/* 训练动作行 */
.exercise-row {
  display: flex; align-items: center; gap: var(--space-3);
  padding: var(--space-3) 0; border-bottom: 1px solid var(--color-border);
}
.exercise-row:last-child { border-bottom: none; }
.exercise-row .er-gif { flex-shrink: 0; }
.exercise-row .er-info { flex: 1; min-width: 0; }
.exercise-row .er-info h4 { font-size: var(--font-size-base); margin-bottom: 2px; }
.exercise-row .er-reps { font-size: var(--font-size-sm); color: var(--color-text-secondary); }
.exercise-row .er-reps .reps-val { font-weight: 600; color: var(--color-primary-dark); }

/* 日历格子 */
.calendar-grid { display: grid; gap: var(--space-2); grid-template-columns: 1fr; }
@media (min-width: 640px) { .calendar-grid { grid-template-columns: repeat(4, 1fr); } }
@media (min-width: 1024px) { .calendar-grid { grid-template-columns: repeat(7, 1fr); } }

.cal-cell {
  position: relative; display: flex; flex-direction: column; gap: 2px;
  padding: var(--space-3); border-radius: var(--radius-md);
  background: rgba(255,255,255,0.6); border: 1px solid var(--color-border);
  cursor: pointer; transition: all var(--transition-fast);
  min-height: 80px;
}
.cal-cell:hover { border-color: var(--color-primary); box-shadow: var(--shadow-sm); transform: translateY(-1px); }
.cal-cell .cal-day { font-size: var(--font-size-xs); color: var(--color-text-tertiary); font-weight: 600; }
.cal-cell .cal-title { font-size: var(--font-size-sm); font-weight: 600; color: var(--color-text-primary); }
.cal-cell .cal-type { font-size: var(--font-size-xs); color: var(--color-text-secondary); }
.cal-cell .cal-check { position: absolute; top: var(--space-2); right: var(--space-2); color: var(--color-primary); font-size: 16px; }
.cal-cell.done { background: var(--color-primary-muted); border-color: var(--color-primary-light); }
.cal-cell.done .cal-check::after { content: '\2713'; }
.cal-cell[data-phase="adapt"] { border-left: 3px solid var(--phase-adapt); }
.cal-cell[data-phase="progress"] { border-left: 3px solid var(--phase-progress); }
.cal-cell[data-phase="intensify"] { border-left: 3px solid var(--phase-intensify); }
.cal-cell[data-phase="sprint"] { border-left: 3px solid var(--phase-sprint); }

/* 阶段标签 */
.phase-tabs { display: flex; flex-wrap: wrap; gap: var(--space-2); margin-bottom: var(--space-5); justify-content: center; }
.phase-tab {
  padding: var(--space-2) var(--space-4); border-radius: var(--radius-full);
  font-size: var(--font-size-sm); font-weight: 600; cursor: pointer;
  border: 2px solid var(--color-border); background: var(--color-bg-surface);
  color: var(--color-text-secondary); transition: all var(--transition-fast);
}
.phase-tab.active { border-color: var(--color-primary); background: var(--color-primary); color: var(--color-text-on-primary); }

/* 筛选栏 */
.filter-bar { display: flex; flex-wrap: wrap; gap: var(--space-2); margin-bottom: var(--space-5); }
.filter-chip {
  padding: var(--space-2) var(--space-3); border-radius: var(--radius-full);
  font-size: var(--font-size-sm); font-weight: 500; cursor: pointer;
  border: 1px solid var(--color-border); background: var(--color-bg-surface);
  color: var(--color-text-secondary); transition: all var(--transition-fast);
}
.filter-chip.active { background: var(--color-primary); color: var(--color-text-on-primary); border-color: var(--color-primary); }
.search-box {
  flex: 1; min-width: 200px; padding: var(--space-2) var(--space-3);
  border: 1px solid var(--color-border); border-radius: var(--radius-md);
  font-size: var(--font-size-sm); background: var(--color-bg-input);
}
.search-box:focus { outline: none; border-color: var(--color-primary); }

/* 提示框 */
.callout {
  padding: var(--space-4); border-radius: var(--radius-md);
  background: var(--color-primary-muted); border-left: 4px solid var(--color-primary);
  margin: var(--space-4) 0;
}
.callout-warn { background: rgba(245,158,11,0.08); border-left-color: var(--color-warning); }
.callout-title { font-weight: 700; margin-bottom: var(--space-2); }

/* 步骤列表 */
.steps-list { counter-reset: step; list-style: none; padding-left: 0; }
.steps-list li {
  position: relative; padding-left: var(--space-7); margin-bottom: var(--space-3);
  counter-increment: step; color: var(--color-text-secondary);
}
.steps-list li::before {
  content: counter(step); position: absolute; left: 0; top: 0;
  width: 24px; height: 24px; border-radius: 50%;
  background: var(--color-primary); color: var(--color-text-on-primary);
  display: flex; align-items: center; justify-content: center;
  font-size: var(--font-size-xs); font-weight: 700;
}

/* 进度条 */
.progress-track { width: 100%; height: 8px; background: var(--color-border); border-radius: var(--radius-full); overflow: hidden; }
.progress-fill { height: 100%; background: linear-gradient(90deg, var(--color-primary-light), var(--color-primary)); border-radius: var(--radius-full); transition: width var(--transition-base); }

/* 空状态 */
.empty-state { text-align: center; padding: var(--space-7); color: var(--color-text-tertiary); }

/* 加载状态 */
.loading { text-align: center; padding: var(--space-7); color: var(--color-text-tertiary); }

/* 指南页锚点导航 */
.guide-layout { display: flex; gap: var(--space-6); }
.guide-nav { display: none; flex-shrink: 0; width: 200px; position: sticky; top: calc(var(--nav-height) + var(--space-4)); align-self: flex-start; }
.guide-nav a { display: block; padding: var(--space-2) var(--space-3); border-radius: var(--radius-md); font-size: var(--font-size-sm); color: var(--color-text-secondary); }
.guide-nav a.active { background: var(--color-primary-muted); color: var(--color-primary-dark); font-weight: 600; }
.guide-content { flex: 1; min-width: 0; }
.guide-content h2 { margin-top: var(--space-6); margin-bottom: var(--space-3); padding-bottom: var(--space-2); border-bottom: 2px solid var(--color-border); }
.guide-content h2:first-child { margin-top: 0; }
@media (min-width: 1024px) {
  .guide-nav { display: block; }
}

/* 心率区间图 */
.hr-zones { display: flex; flex-direction: column; gap: var(--space-2); margin: var(--space-4) 0; }
.hr-zone { display: flex; align-items: center; gap: var(--space-3); }
.hr-zone .zone-bar { height: 32px; border-radius: var(--radius-sm); display: flex; align-items: center; justify-content: center; color: #fff; font-size: var(--font-size-xs); font-weight: 600; min-width: 60px; }
.hr-zone .zone-label { font-size: var(--font-size-sm); color: var(--color-text-secondary); }

/* 上下天导航 */
.day-nav { display: flex; justify-content: space-between; gap: var(--space-3); margin-top: var(--space-6); }
.day-nav .btn { flex: 1; }

/* Hero 区 */
.hero {
  padding: var(--space-8) var(--space-4) var(--space-6);
  background:
    radial-gradient(circle at 20% 20%, rgba(34,197,94,0.10), transparent 50%),
    radial-gradient(circle at 80% 60%, rgba(132,204,22,0.08), transparent 50%),
    var(--color-bg-base);
  text-align: center;
}
.hero h1 { background: linear-gradient(135deg, var(--color-primary-dark), var(--color-primary-light)); -webkit-background-clip: text; background-clip: text; -webkit-text-fill-color: transparent; }

/* 阶段卡片 */
.phase-card {
  border-top: 4px solid var(--color-primary);
  text-align: center;
}
.phase-card .phase-num { font-size: var(--font-size-2xl); font-weight: 800; }
.phase-card .phase-range { font-size: var(--font-size-xs); color: var(--color-text-tertiary); }

/* 原则卡片 */
.principle-card { display: flex; gap: var(--space-3); align-items: flex-start; }
.principle-card .p-icon { font-size: var(--font-size-2xl); flex-shrink: 0; }
.principle-card .p-body h4 { margin-bottom: var(--space-1); }
.principle-card .p-body p { font-size: var(--font-size-sm); color: var(--color-text-secondary); margin-bottom: 0; }