@font-face{font-family:"Barlow Condensed";src:url("/fonts/barlow-condensed-latin-600-normal.woff2") format("woff2");font-weight:600;font-display:swap}
@font-face{font-family:"Barlow Condensed";src:url("/fonts/barlow-condensed-latin-800-normal.woff2") format("woff2");font-weight:800;font-display:swap}
@font-face{font-family:"Barlow";src:url("/fonts/barlow-latin-400-normal.woff2") format("woff2");font-weight:400;font-display:swap}
@font-face{font-family:"Barlow";src:url("/fonts/barlow-latin-600-normal.woff2") format("woff2");font-weight:600;font-display:swap}

:root{
  --bg:#f4f7f6;--ink:#0a3440;--muted:#4a656d;--card:#fff;--line:#d5e0dd;--soft:#e8f0ee;
  --link:#11703a;--accent:#1a7f37;--on-accent:#fff;--warn:#9a3412;
  --z1:#9fb3c8;--z2:#23a047;--z3:#e9b824;--z4:#ec8a2c;--z5:#df4138;
  --m-pct:#5b7cb8;--m-hrr:#23a047;--m-maf:#c2410c;--m-lthr:#7c3aed;
  color-scheme:light;
}
@media (prefers-color-scheme:dark){:root:not([data-theme="light"]){
  --bg:#081a1f;--ink:#e3f1f3;--muted:#9bb6bd;--card:#0e252b;--line:#1f4048;--soft:#12313a;
  --link:#5ddc85;--accent:#3ecf6a;--on-accent:#04210f;--warn:#fdba74;
  --z1:#6f86a0;--z2:#3ecf6a;--z3:#f2c94c;--z4:#f5a152;--z5:#f06b62;
  --m-pct:#8fb0ec;--m-hrr:#3ecf6a;--m-maf:#fb923c;--m-lthr:#b794f6;
  color-scheme:dark;
}}
:root[data-theme="dark"]{
  --bg:#081a1f;--ink:#e3f1f3;--muted:#9bb6bd;--card:#0e252b;--line:#1f4048;--soft:#12313a;
  --link:#5ddc85;--accent:#3ecf6a;--on-accent:#04210f;--warn:#fdba74;
  --z1:#6f86a0;--z2:#3ecf6a;--z3:#f2c94c;--z4:#f5a152;--z5:#f06b62;
  --m-pct:#8fb0ec;--m-hrr:#3ecf6a;--m-maf:#fb923c;--m-lthr:#b794f6;
  color-scheme:dark;
}

*{box-sizing:border-box}
[hidden]{display:none!important}
html,body{margin:0}
body{background:var(--bg);color:var(--ink);font:400 17px/1.6 "Barlow",system-ui,sans-serif;padding-inline:16px;-webkit-text-size-adjust:100%}
a{color:var(--link)}
a:focus-visible,button:focus-visible,summary:focus-visible{outline:3px solid var(--accent);outline-offset:2px;border-radius:3px}
.wrap{max-width:1080px;margin:0 auto;padding-block:20px 40px}

/* Header */
.top{display:flex;justify-content:space-between;align-items:center;gap:8px 20px;flex-wrap:wrap}
.logo{font:800 22px/1 "Barlow Condensed",sans-serif;letter-spacing:.02em;text-transform:uppercase;color:var(--ink);text-decoration:none}
.logo b{color:var(--z2)}
.nav{display:flex;flex-wrap:wrap;gap:4px 18px;font:600 15px/1.2 "Barlow Condensed",sans-serif;letter-spacing:.08em;text-transform:uppercase}
.nav a{color:var(--muted);text-decoration:none;padding-block:6px}
.nav a:hover{color:var(--ink)}
.nav a[aria-current="page"]{color:var(--ink);box-shadow:inset 0 -2px 0 var(--z2)}

/* Hero */
.hero{margin-top:36px}
h1{font:800 clamp(44px,8vw,92px)/.9 "Barlow Condensed",sans-serif;text-transform:uppercase;letter-spacing:-.01em;margin:0 0 14px}
h1 span{color:var(--z2)}
.lede{color:var(--muted);margin:0;max-width:40em;font-size:19px}

/* Calculator card */
.card{margin-top:28px;background:var(--card);border:1px solid var(--line);border-radius:12px;padding:20px}
.fields{display:grid;grid-template-columns:repeat(auto-fit,minmax(130px,1fr));gap:16px 18px;align-items:start}
.field label,.field .label{display:block;font:600 14px/1.2 "Barlow Condensed",sans-serif;letter-spacing:.1em;text-transform:uppercase;color:var(--muted);margin-bottom:6px}
.field input,.field select{width:100%;font:600 22px/1.2 "Barlow",sans-serif;padding:9px 11px;border:2px solid var(--line);border-radius:8px;background:var(--bg);color:var(--ink);min-width:0}
.field select{font-size:16px;padding-block:12px}
.field input:focus-visible,.field select:focus-visible{outline:3px solid var(--accent);outline-offset:1px}
.field input[aria-invalid="true"]{border-color:var(--warn)}
.field .hint{display:block;font-size:14px;color:var(--muted);margin-top:4px;line-height:1.35}
.field .err{display:block;font-size:14px;color:var(--warn);margin-top:4px;line-height:1.35;min-height:0}
.field .err:empty{display:none}
.unit{display:flex;gap:6px}
.unit input{flex:1}
.unit select{width:auto;flex:none}
.wide{grid-column:1/-1}
details.more{margin-top:16px;border-top:1px solid var(--line);padding-top:12px}
details.more summary{cursor:pointer;font:600 15px/1.4 "Barlow Condensed",sans-serif;letter-spacing:.08em;text-transform:uppercase;color:var(--muted)}
details.more .fields{margin-top:14px}
.presets{display:flex;flex-wrap:wrap;gap:8px;margin-top:14px}
.btn{font:600 15px/1 "Barlow",sans-serif;padding:10px 14px;border-radius:8px;border:2px solid var(--line);background:var(--bg);color:var(--ink);cursor:pointer}
.btn:hover{border-color:var(--accent)}

/* Results */
.results{margin-top:22px;border-top:1px solid var(--line);padding-top:18px}
.headline{font:800 clamp(30px,5vw,48px)/1 "Barlow Condensed",sans-serif;margin:0}
.headline b{color:var(--z2);font-weight:800;white-space:nowrap}
.headline-note{color:var(--muted);margin:8px 0 0;max-width:46em}
.chart{--label:128px;--gap:10px;margin-top:20px;position:relative}
.chart-row{display:grid;grid-template-columns:var(--label) 1fr;gap:var(--gap);align-items:center;min-height:34px}
.chart-row .name{font:600 14px/1.2 "Barlow Condensed",sans-serif;letter-spacing:.06em;text-transform:uppercase;color:var(--muted)}
.track{position:relative;height:22px;background:var(--soft);border-radius:4px}
.bar{position:absolute;top:0;bottom:0;border-radius:4px;min-width:4px}
.bar[data-m="percentMax"]{background:var(--m-pct)}.bar[data-m="karvonen"]{background:var(--m-hrr)}.bar[data-m="maf"]{background:var(--m-maf)}.bar[data-m="lthr"]{background:var(--m-lthr)}
.track .empty{position:absolute;inset:0;display:flex;align-items:center;padding-left:8px;font-size:13px;color:var(--muted)}
.band{position:absolute;top:2px;bottom:26px;left:calc(var(--label) + var(--gap) + (100% - var(--label) - var(--gap)) * var(--l));width:calc((100% - var(--label) - var(--gap)) * var(--w));min-width:6px;border:2px dashed var(--ink);border-radius:5px;pointer-events:none}
.axis{display:grid;grid-template-columns:var(--label) 1fr;gap:var(--gap);margin-top:4px}
.ticks{position:relative;height:20px;font:600 13px/1 "Barlow Condensed",sans-serif;color:var(--muted)}
.ticks span{position:absolute;transform:translateX(-50%);top:4px}
.methods{display:grid;grid-template-columns:repeat(auto-fit,minmax(220px,1fr));gap:12px;margin-top:22px}
.method{border:1px solid var(--line);border-radius:10px;padding:14px 16px;border-top:5px solid var(--line)}
.method[data-m="percentMax"]{border-top-color:var(--m-pct)}.method[data-m="karvonen"]{border-top-color:var(--m-hrr)}.method[data-m="maf"]{border-top-color:var(--m-maf)}.method[data-m="lthr"]{border-top-color:var(--m-lthr)}.method[data-m="power"]{border-top-color:var(--z3)}
.method h3{margin:0;font:600 15px/1.2 "Barlow Condensed",sans-serif;letter-spacing:.08em;text-transform:uppercase;color:var(--muted)}
.method .val{font:800 34px/1.1 "Barlow Condensed",sans-serif;margin-top:6px;white-space:nowrap}
.method .val small{font:600 16px/1 "Barlow",sans-serif;color:var(--muted)}
.method p{margin:6px 0 0;font-size:15px;color:var(--muted);line-height:1.45}
.method.off .val{color:var(--muted);font-size:20px;white-space:normal}
.stats{display:grid;grid-template-columns:repeat(auto-fit,minmax(128px,1fr));gap:12px;margin-top:4px}
.stat{border:1px solid var(--line);border-radius:10px;padding:12px 14px}
.stat .k{font:600 13px/1.2 "Barlow Condensed",sans-serif;letter-spacing:.1em;text-transform:uppercase;color:var(--muted)}
.stat .v{font:800 30px/1.15 "Barlow Condensed",sans-serif;margin-top:4px}
.stat .v small{font:600 15px/1 "Barlow",sans-serif;color:var(--muted);white-space:nowrap}
.note{font-size:15px;color:var(--muted);margin:14px 0 0;line-height:1.5}

/* Weekly plan */
.week{list-style:none;padding:0;margin:14px 0 0;display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:8px}
.day{border:1px solid var(--line);border-radius:10px;padding:10px 8px;text-align:center;display:grid;gap:2px;border-top:5px solid var(--line)}
.day b{font:600 14px/1.2 "Barlow Condensed",sans-serif;letter-spacing:.08em;text-transform:uppercase;color:var(--muted)}
.day span{font:800 20px/1.1 "Barlow Condensed",sans-serif}
.day small{font-size:14px;color:var(--muted)}
.day[data-type="zone2"]{border-top-color:var(--z2)}
.day[data-type="hard"]{border-top-color:var(--z5)}
.day[data-type="rest"] span{color:var(--muted);font-weight:600}

/* Article */
.prose{max-width:720px;margin-top:44px}
.prose h2{font:800 clamp(28px,4vw,38px)/1.05 "Barlow Condensed",sans-serif;text-transform:uppercase;margin:40px 0 10px}
.prose h3{font:600 21px/1.25 "Barlow",sans-serif;margin:24px 0 6px}
.prose p,.prose li{margin:0 0 12px}
.prose ul,.prose ol{padding-left:22px;margin:0 0 12px}
.table-wrap{overflow-x:auto;margin:14px 0 18px;border:1px solid var(--line);border-radius:10px;background:var(--card)}
table{border-collapse:collapse;width:100%;font-size:16px;font-variant-numeric:tabular-nums}
th,td{padding:9px 12px;text-align:left;border-bottom:1px solid var(--line);white-space:nowrap}
th{font:600 13px/1.2 "Barlow Condensed",sans-serif;letter-spacing:.08em;text-transform:uppercase;color:var(--muted);background:var(--soft)}
tr:last-child td{border-bottom:0}
td.z2{font-weight:600}
.faq details{border-bottom:1px solid var(--line);padding:12px 0}
.faq summary{cursor:pointer;font-weight:600}
.faq details p{margin:8px 0 0}
.sources{font-size:15px;color:var(--muted)}
.sources li{margin-bottom:6px;overflow-wrap:anywhere}
.crumbs{font-size:14px;color:var(--muted);margin-top:26px}
.crumbs a{color:inherit}
.next{display:grid;grid-template-columns:repeat(auto-fit,minmax(220px,1fr));gap:12px;margin-top:40px}
.next a{display:block;border:1px solid var(--line);border-radius:10px;padding:14px 16px;text-decoration:none;color:var(--ink);background:var(--card)}
.next a b{display:block;font:800 22px/1.1 "Barlow Condensed",sans-serif;text-transform:uppercase;color:var(--link)}
.next a span{font-size:15px;color:var(--muted)}
.foot{margin-top:48px;padding-top:16px;border-top:1px solid var(--line);display:flex;justify-content:space-between;gap:8px 16px;flex-wrap:wrap;color:var(--muted);font-size:14px}
.foot a{color:inherit}

@media (max-width:560px){
  body{font-size:16px}
  .card{padding:16px}
  .fields{gap:14px 12px}
  .field:has(.unit){grid-column:1/-1}
  th,td{padding:8px 7px;font-size:15px}
  th{white-space:normal;vertical-align:bottom}
  .chart{--label:84px;--gap:8px}
  .chart-row .name{font-size:12px;letter-spacing:.03em}
  .lede{font-size:17px}
  .week{grid-template-columns:repeat(4,minmax(0,1fr))}
}
@media (prefers-reduced-motion:no-preference){.bar,.band{transition:left .2s ease,width .2s ease}}