:root {
  --navy-950: #06111d;
  --navy-900: #0a1d30;
  --navy-800: #102a44;
  --navy-700: #173b5e;
  --red-600: #c73a42;
  --red-500: #dd4b53;
  --gold-500: #e0a83c;
  --blue-100: #e9f1f8;
  --ink: #14202b;
  --muted: #617080;
  --line: #dbe3ea;
  --paper: #f5f7f9;
  --white: #ffffff;
  --green: #247a57;
  --shadow: 0 16px 38px rgba(7, 21, 35, .075);
  --radius: 20px;
}

* { box-sizing: border-box; }
html { max-width: 100%; scroll-behavior: smooth; overflow-x: clip; }
body {
  width: 100%;
  max-width: 100%;
  margin: 0;
  color: var(--ink);
  background: #f1f4f7;
  font-family: Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  line-height: 1.55;
  -webkit-font-smoothing: antialiased;
  -webkit-text-size-adjust: 100%;
  overflow-x: clip;
}

a { color: inherit; }
button { font: inherit; touch-action: manipulation; }
:focus-visible { outline: 3px solid var(--gold-500); outline-offset: 3px; }

.skip-link {
  position: absolute;
  left: -9999px;
  top: 8px;
  z-index: 1000;
  padding: 10px 14px;
  color: #fff;
  background: var(--red-600);
  border-radius: 8px;
}
.skip-link:focus { left: 8px; }

.hero {
  position: relative;
  overflow: hidden;
  color: #fff;
  background:
    radial-gradient(circle at 90% 5%, rgba(224, 168, 60, .22), transparent 24%),
    radial-gradient(circle at 8% 95%, rgba(221, 75, 83, .24), transparent 26%),
    linear-gradient(135deg, var(--navy-950), var(--navy-800));
  padding: max(34px, env(safe-area-inset-top)) 20px 40px;
}
.hero::after {
  content: "";
  position: absolute;
  inset: auto -7% -145px auto;
  width: 360px;
  height: 360px;
  border: 2px solid rgba(255,255,255,.07);
  border-radius: 50%;
  box-shadow: 0 0 0 28px rgba(255,255,255,.03), 0 0 0 60px rgba(255,255,255,.02);
}
.hero-inner {
  position: relative;
  z-index: 1;
  width: 100%;
  min-width: 0;
  max-width: 1120px;
  margin: 0 auto;
}
.eyebrow {
  display: inline-flex;
  align-items: center;
  gap: 8px;
  margin-bottom: 14px;
  padding: 7px 11px;
  border: 1px solid rgba(255,255,255,.18);
  border-radius: 999px;
  background: rgba(255,255,255,.07);
  font-size: .78rem;
  font-weight: 800;
  letter-spacing: .08em;
  text-transform: uppercase;
}
.eyebrow-dot {
  width: 8px;
  height: 8px;
  border-radius: 50%;
  background: var(--red-500);
  box-shadow: 0 0 0 4px rgba(221,75,83,.18);
}
h1 {
  max-width: 850px;
  margin: 0;
  font-size: clamp(2.15rem, 7vw, 4.9rem);
  line-height: .98;
  letter-spacing: -.045em;
}
.hero-lead {
  max-width: 780px;
  margin: 18px 0 0;
  color: #dce7f1;
  font-size: clamp(1rem, 2.4vw, 1.22rem);
}
.player-strip {
  display: grid;
  grid-template-columns: repeat(5, minmax(0, 1fr));
  gap: 10px;
  max-width: 850px;
  margin-top: 25px;
}
.player-stat {
  padding: 13px 14px;
  border: 1px solid rgba(255,255,255,.12);
  border-radius: 14px;
  background: rgba(255,255,255,.065);
  backdrop-filter: blur(8px);
}
.player-stat span {
  display: block;
  color: #adc1d3;
  font-size: .73rem;
  font-weight: 800;
  letter-spacing: .06em;
  text-transform: uppercase;
}
.player-stat strong {
  display: block;
  margin-top: 3px;
  font-size: 1.05rem;
}

.nav-wrap {
  position: sticky;
  z-index: 50;
  top: 0;
  border-bottom: 1px solid rgba(219,227,234,.9);
  background: rgba(255,255,255,.94);
  backdrop-filter: blur(14px);
}
.nav {
  display: flex;
  align-items: center;
  gap: 6px;
  max-width: 1120px;
  margin: 0 auto;
  padding: 9px 14px;
  overflow-x: hidden;
  overscroll-behavior-inline: contain;
  scroll-snap-type: x proximity;
  scroll-padding-inline: 14px;
  scrollbar-width: none;
}
.nav::-webkit-scrollbar { display: none; }
.nav a {
  display: inline-flex;
  align-items: center;
  flex: 0 0 auto;
  min-height: 44px;
  padding: 8px 12px;
  color: #415163;
  border-radius: 9px;
  text-decoration: none;
  font-size: .84rem;
  font-weight: 750;
  scroll-snap-align: start;
  touch-action: manipulation;
}
.nav a:hover, .nav a:focus-visible {
  color: var(--navy-900);
  background: var(--blue-100);
  outline: none;
}

main {
  width: 100%;
  min-width: 0;
  max-width: 1120px;
  margin: 0 auto;
  padding: 28px 18px 70px;
}
section {
  scroll-margin-top: 75px;
  margin-top: 42px;
}
section:first-child { margin-top: 0; }

.section-head {
  display: flex;
  align-items: end;
  justify-content: space-between;
  gap: 16px;
  margin-bottom: 17px;
}
.section-kicker {
  margin: 0 0 3px;
  color: var(--red-600);
  font-size: .76rem;
  font-weight: 850;
  letter-spacing: .11em;
  text-transform: uppercase;
}
h2 {
  margin: 0;
  color: var(--navy-900);
  font-size: clamp(1.55rem, 4vw, 2.3rem);
  line-height: 1.08;
  letter-spacing: -.025em;
}
h3 {
  margin: 0 0 8px;
  color: var(--navy-900);
  font-size: 1.05rem;
  line-height: 1.25;
}
p { margin: 0 0 13px; }
.muted { color: var(--muted); }

.card {
  border: 1px solid rgba(200, 212, 222, .82);
  border-radius: var(--radius);
  background: var(--white);
  box-shadow: var(--shadow);
}
.pad { padding: 22px; }

.notice {
  display: grid;
  grid-template-columns: auto 1fr;
  gap: 14px;
  padding: 18px;
  border: 1px solid #f1d8a4;
  border-radius: 16px;
  background: #fff8e8;
  box-shadow: none;
}
.notice-icon {
  display: grid;
  place-items: center;
  width: 34px;
  height: 34px;
  color: #fff;
  border-radius: 50%;
  background: var(--gold-500);
  font-weight: 900;
}
.notice strong { color: #674707; }

.goal-grid,
.macro-grid,
.metric-grid,
.recovery-grid {
  display: grid;
  grid-template-columns: repeat(4, minmax(0, 1fr));
  gap: 13px;
}
.goal-card,
.macro-card,
.metric-card,
.recovery-card {
  min-height: 130px;
  padding: 19px;
  border: 1px solid rgba(200, 212, 222, .82);
  border-radius: 16px;
  background: #fff;
  box-shadow: 0 5px 16px rgba(7, 21, 35, .035);
}
.goal-card .label,
.macro-card .label,
.metric-card .label,
.recovery-card .label {
  color: var(--muted);
  font-size: .73rem;
  font-weight: 850;
  letter-spacing: .07em;
  text-transform: uppercase;
}
.goal-card strong,
.macro-card strong,
.metric-card strong,
.recovery-card strong {
  display: block;
  margin-top: 7px;
  color: var(--navy-900);
  font-size: 1.5rem;
  line-height: 1.05;
}
.goal-card small,
.macro-card small,
.metric-card small,
.recovery-card small {
  display: block;
  margin-top: 8px;
  color: var(--muted);
}

.timeline {
  position: relative;
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 11px;
}
.phase {
  position: relative;
  overflow: hidden;
  min-height: 205px;
  padding: 19px 17px 17px;
  border: 1px solid var(--line);
  border-radius: 17px;
  background: #fff;
}
.phase::before {
  content: "";
  position: absolute;
  inset: 0 0 auto;
  height: 5px;
  background: var(--navy-700);
}
.phase:nth-child(2)::before { background: var(--red-600); }
.phase:nth-child(3)::before { background: var(--gold-500); }
.phase:nth-child(4)::before { background: var(--green); }
.phase:nth-child(5)::before { background: #6551a8; }
.phase:nth-child(6)::before { background: #25808f; }
.phase-num {
  display: inline-grid;
  place-items: center;
  width: 29px;
  height: 29px;
  margin-bottom: 11px;
  color: #fff;
  border-radius: 50%;
  background: var(--navy-900);
  font-size: .8rem;
  font-weight: 900;
}
.phase-date {
  color: var(--red-600);
  font-size: .76rem;
  font-weight: 850;
  letter-spacing: .03em;
  text-transform: uppercase;
}
.phase p { color: var(--muted); font-size: .91rem; }

.two-col {
  display: grid;
  grid-template-columns: minmax(0, 1.15fr) minmax(300px, .85fr);
  gap: 18px;
  align-items: start;
}

.checklist {
  display: grid;
  gap: 10px;
  padding: 0;
  margin: 0;
  list-style: none;
}
.checklist li {
  position: relative;
  min-height: 22px;
  padding-left: 34px;
}
.checklist li::before {
  content: "✓";
  position: absolute;
  top: .08em;
  left: 0;
  display: grid;
  place-items: center;
  width: 22px;
  height: 22px;
  color: #fff;
  border-radius: 50%;
  background: var(--green);
  font-size: .76rem;
  font-weight: 900;
}

.day-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 15px;
}
details.workout {
  overflow: hidden;
  border: 1px solid var(--line);
  border-radius: 16px;
  background: #fff;
  box-shadow: 0 8px 22px rgba(7,21,35,.06);
}
details.workout[open] { border-color: #bdcbd8; }
details.workout summary {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 14px;
  padding: 17px 18px;
  min-height: 58px;
  cursor: pointer;
  list-style: none;
  font-weight: 850;
  color: var(--navy-900);
  touch-action: manipulation;
}
details.workout summary::-webkit-details-marker { display: none; }
details.workout summary::after {
  content: "";
  flex: 0 0 auto;
  width: 9px;
  height: 9px;
  margin-right: 5px;
  border: solid currentColor;
  border-width: 0 2px 2px 0;
  transform: rotate(45deg);
  transition: transform .18s ease;
}
details.workout[open] summary::after { transform: rotate(-135deg); }
.workout-body { padding: 0 18px 18px; }
.exercise-row {
  display: grid;
  grid-template-columns: 1fr auto;
  gap: 12px;
  padding: 11px 0;
  border-top: 1px solid var(--line);
}
.exercise-row span:last-child {
  color: var(--red-600);
  font-weight: 850;
  text-align: right;
  white-space: nowrap;
}

.meal-stack {
  display: grid;
  gap: 11px;
}
.meal {
  display: grid;
  grid-template-columns: 104px 1fr;
  gap: 13px;
  padding: 14px;
  border: 1px solid var(--line);
  border-radius: 14px;
  background: #fff;
}
.meal time {
  color: var(--red-600);
  font-weight: 850;
}
.meal p { margin: 0; color: #415163; }

.rule-list {
  display: grid;
  gap: 10px;
}
.rule {
  display: grid;
  grid-template-columns: minmax(170px, .85fr) 1.15fr;
  gap: 12px;
  padding: 14px;
  border: 1px solid var(--line);
  border-radius: 13px;
  background: #fff;
}
.rule strong { color: var(--navy-900); }
.rule span:last-child { color: var(--muted); }

.callout {
  padding: 22px;
  color: #fff;
  border-radius: var(--radius);
  background: linear-gradient(135deg, var(--navy-900), var(--navy-700));
  box-shadow: var(--shadow);
}
.callout h3 { color: #fff; }
.callout p { color: #d5e1eb; }
.callout strong { color: #fff; }

.chapter-shell {
  --chapter-accent: var(--navy-700);
  --chapter-soft: #eef4f8;
  margin: 0 0 28px;
  overflow: hidden;
  border: 1px solid #d7e0e7;
  border-radius: 28px;
  background: rgba(255, 255, 255, .58);
  box-shadow: 0 20px 50px rgba(7, 21, 35, .065);
}
.chapter-foundation { --chapter-accent: #2f6690; --chapter-soft: #edf5fa; }
.chapter-fuel { --chapter-accent: #2d7b62; --chapter-soft: #edf8f4; }
.chapter-train { --chapter-accent: #c73a42; --chapter-soft: #fff0f1; }
.chapter-recover { --chapter-accent: #6858a5; --chapter-soft: #f3f0fb; }
.chapter-safety { --chapter-accent: #9a6814; --chapter-soft: #fff7e8; }
.chapter-head {
  display: grid;
  grid-template-columns: auto minmax(0, 1fr) auto;
  gap: 15px;
  align-items: center;
  min-height: 92px;
  padding: 19px 23px;
  list-style: none;
  cursor: pointer;
  background: linear-gradient(115deg, var(--chapter-soft), rgba(255,255,255,.88) 70%);
  touch-action: manipulation;
}
.chapter-head::-webkit-details-marker { display: none; }
.chapter-head:hover { filter: saturate(1.08); }
.chapter-shell[open] > .chapter-head { border-bottom: 1px solid #dce5eb; }
.chapter-number {
  display: grid;
  place-items: center;
  width: 49px;
  height: 49px;
  color: #fff;
  border-radius: 15px;
  background: var(--chapter-accent);
  font-size: .82rem;
  font-weight: 900;
  letter-spacing: .06em;
  box-shadow: 0 9px 22px color-mix(in srgb, var(--chapter-accent) 25%, transparent);
}
.chapter-copy { display: block; min-width: 0; }
.chapter-copy > span {
  display: block;
  color: var(--chapter-accent);
  font-size: .69rem;
  font-weight: 900;
  letter-spacing: .11em;
  text-transform: uppercase;
}
.chapter-copy strong {
  display: block;
  margin-top: 2px;
  color: var(--navy-900);
  font-size: clamp(1.08rem, 2.4vw, 1.35rem);
  line-height: 1.18;
}
.chapter-copy small { display: block; margin-top: 3px; color: var(--muted); }
.chapter-toggle {
  display: grid;
  place-items: center;
  width: 36px;
  height: 36px;
  border: 1px solid color-mix(in srgb, var(--chapter-accent) 25%, #fff);
  border-radius: 50%;
  color: var(--chapter-accent);
  background: #fff;
  font-size: 0;
}
.chapter-toggle::before { content: "+"; font-size: 1.35rem; line-height: 1; }
.chapter-shell[open] .chapter-toggle::before { content: "−"; }
.chapter-body { padding: 2px 24px 28px; }
.chapter-body section:first-child { margin-top: 0; }
.chapter-body section + section {
  padding-top: 38px;
  border-top: 1px solid #dce5eb;
}
.chapter-shell .card,
.chapter-shell .goal-card,
.chapter-shell .macro-card,
.chapter-shell .metric-card,
.chapter-shell .recovery-card { box-shadow: 0 5px 18px rgba(7, 21, 35, .04); }

.sources {
  padding: 22px;
  border: 1px solid var(--line);
  border-radius: var(--radius);
  background: #fff;
}
.sources ol { margin: 10px 0 0 20px; padding: 0; }
.sources li { margin-bottom: 10px; color: var(--muted); }
.sources a { color: var(--navy-700); font-weight: 700; }
.sources a, .meal p { overflow-wrap: anywhere; }

.footer {
  padding: 30px 18px 45px;
  color: #aebdca;
  background: var(--navy-950);
  text-align: center;
  font-size: .86rem;
}
.footer strong { color: #fff; }

.print-btn {
  display: inline-flex;
  align-items: center;
  gap: 8px;
  padding: 10px 14px;
  color: #fff;
  border: 0;
  border-radius: 10px;
  background: var(--red-600);
  cursor: pointer;
  font-weight: 800;
  box-shadow: 0 8px 18px rgba(199,58,66,.22);
}
.print-btn:hover { background: #ab2d35; }

@media (max-width: 930px) {
  .player-strip,
  .goal-grid,
  .macro-grid,
  .metric-grid,
  .recovery-grid { grid-template-columns: repeat(2, minmax(0, 1fr)); }
  .timeline { grid-template-columns: repeat(2, minmax(0, 1fr)); }
  .two-col { grid-template-columns: 1fr; }
}

@media (max-width: 800px) {
  .hero {
    width: 100%;
    padding: calc(18px + env(safe-area-inset-top)) max(14px, env(safe-area-inset-right)) 24px max(14px, env(safe-area-inset-left));
  }
  .hero::after { right: -180px; width: 300px; height: 300px; }
  .hero-lead { max-width: 100%; margin-top: 13px; font-size: .96rem; overflow-wrap: anywhere; }
  .player-strip {
    display: grid;
    grid-template-columns: repeat(2, minmax(0, 1fr));
    gap: 9px;
    width: 100%;
    max-width: 100%;
    margin-top: 18px;
    padding: 0;
    overflow: visible;
  }
  .player-stat { min-width: 0; min-height: 66px; padding: 10px 11px; }
  .player-stat:nth-child(3) { grid-column: 1 / -1; }
  .player-stat span { font-size: .65rem; }
  .player-stat strong { font-size: .98rem; overflow-wrap: anywhere; }
  .nav {
    display: grid;
    grid-template-columns: repeat(5, minmax(0, 1fr));
    gap: 0;
    width: 100%;
    padding: 5px max(7px, env(safe-area-inset-right)) 5px max(7px, env(safe-area-inset-left));
    overflow: hidden;
    scroll-snap-type: none;
  }
  .nav a {
    justify-content: center;
    min-width: 0;
    min-height: 42px;
    padding: 7px 2px;
    font-size: .72rem;
    text-align: center;
  }
  main { padding: 22px 12px 58px; }
  section { margin-top: 34px; scroll-margin-top: 66px; }
  .section-head { display: block; }
  .print-btn { display: none; }
  .goal-grid,
  .macro-grid,
  .metric-grid,
  .recovery-grid { grid-template-columns: repeat(2, minmax(0, 1fr)); }
  .timeline,
  .day-grid { grid-template-columns: 1fr; }
  .goal-card,
  .macro-card,
  .metric-card,
  .recovery-card { min-height: auto; }
  .meal { grid-template-columns: 1fr; gap: 4px; }
  .rule { grid-template-columns: 1fr; gap: 4px; }
  .exercise-row { grid-template-columns: 1fr; gap: 2px; }
  .exercise-row span:last-child { text-align: left; }
  h1 { max-width: 100%; font-size: clamp(2rem, 10vw, 2.8rem); line-height: 1.02; overflow-wrap: anywhere; }
  .pad { padding: 18px; }
  .notice { grid-template-columns: 30px minmax(0, 1fr); gap: 11px; padding: 15px; }
  .notice-icon { width: 30px; height: 30px; }
  .callout { padding: 19px; }
  details.workout summary { padding: 14px 15px; }
  .workout-body { padding: 0 15px 15px; }
  .sources { padding: 18px; }
  .sources ol { margin-left: 17px; }
  .chapter-shell { margin-bottom: 16px; border-radius: 20px; }
  .chapter-head { min-height: 78px; padding: 14px 15px; gap: 11px; }
  .chapter-number { width: 42px; height: 42px; border-radius: 13px; }
  .chapter-copy strong { font-size: 1.05rem; }
  .chapter-copy small { display: none; }
  .chapter-toggle { width: 32px; height: 32px; }
  .chapter-body { padding: 0 12px 19px; }
  .chapter-body section + section { padding-top: 28px; }
  .phase { min-height: auto; }
}

@media (max-width: 370px) {
  .goal-grid,
  .macro-grid,
  .metric-grid,
  .recovery-grid { grid-template-columns: 1fr; }
  h1 { font-size: 2.05rem; }
}

@media (max-width: 520px) {
  .chapter-head { grid-template-columns: minmax(0, 1fr) auto; gap: 9px; }
  .chapter-number { display: none; }
  .chapter-copy > span { font-size: .64rem; }
  .chapter-copy strong { font-size: .96rem; }
  .chapter-safety .chapter-copy strong { white-space: nowrap; }
}

/* Performance UI — premium athlete dashboard */
:root {
  --navy-950: #07131f;
  --navy-900: #0b1f33;
  --navy-800: #12314b;
  --red-600: #d53f4c;
  --red-500: #e75a65;
  --gold-500: #e3a93f;
  --teal-500: #31c7ae;
  --teal-100: #def8f1;
  --ink: #102132;
  --muted: #5f7182;
  --line: #d9e2e9;
  --paper: #eef3f6;
  --white: #fff;
  --shadow: 0 18px 50px rgba(7, 19, 31, .075);
  --radius: 22px;
}

body {
  background:
    radial-gradient(circle at 12% 8%, rgba(49,199,174,.07), transparent 25rem),
    linear-gradient(#f5f8fa, #edf2f5 45rem);
  font-family: "Aptos", "Segoe UI Variable", "Segoe UI", ui-sans-serif, system-ui, sans-serif;
  color: var(--ink);
}

.hero {
  min-height: 470px;
  padding: clamp(42px, 6vw, 76px) 24px;
  border-bottom: 1px solid rgba(49,199,174,.25);
  background:
    linear-gradient(rgba(255,255,255,.025) 1px, transparent 1px),
    linear-gradient(90deg, rgba(255,255,255,.025) 1px, transparent 1px),
    radial-gradient(circle at 82% 12%, rgba(49,199,174,.18), transparent 25rem),
    radial-gradient(circle at 8% 90%, rgba(213,63,76,.16), transparent 24rem),
    linear-gradient(135deg, #06111d, #0c2439 68%, #11344c);
  background-size: 42px 42px, 42px 42px, auto, auto, auto;
}
.hero::after { opacity: .35; }
.hero-inner {
  display: grid;
  grid-template-columns: minmax(0, 1.35fr) minmax(330px, .65fr);
  gap: clamp(32px, 6vw, 76px);
  align-items: center;
  max-width: 1180px;
}
.hero-copy { min-width: 0; }
.eyebrow {
  margin-bottom: 21px;
  border-color: rgba(109,233,211,.26);
  color: #bcefe5;
  background: rgba(49,199,174,.08);
  font-size: .72rem;
  letter-spacing: .14em;
}
.eyebrow-dot { background: var(--teal-500); box-shadow: 0 0 0 4px rgba(49,199,174,.16); }
h1 {
  display: grid;
  gap: 4px;
  max-width: 760px;
  font-family: "Aptos Display", "Segoe UI Variable Display", "Segoe UI", sans-serif;
  font-size: clamp(3rem, 6.2vw, 5.55rem);
  font-weight: 800;
  line-height: .91;
  letter-spacing: -.055em;
}
.hero-title-single {
  display: block;
  max-width: none;
  font-size: clamp(2.8rem, 4.2vw, 3.5rem);
  white-space: nowrap;
}
.hero-accent { color: #79e4d1; }
.hero-lead {
  max-width: 680px;
  margin-top: 24px;
  color: #c8d6e1;
  font-size: clamp(1rem, 1.5vw, 1.16rem);
  line-height: 1.65;
}

.player-strip {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 10px;
  width: 100%;
  max-width: none;
  margin: 0;
  padding: 18px;
  border: 1px solid rgba(255,255,255,.14);
  border-radius: 26px;
  background: rgba(4,17,29,.5);
  box-shadow: 0 30px 70px rgba(0,0,0,.2);
  backdrop-filter: blur(16px);
}
.profile-head {
  grid-column: 1 / -1;
  display: flex;
  align-items: end;
  justify-content: space-between;
  gap: 12px;
  padding: 3px 3px 14px;
  border-bottom: 1px solid rgba(255,255,255,.12);
}
.profile-head span {
  color: #8aa4b9;
  font-size: .67rem;
  font-weight: 850;
  letter-spacing: .12em;
  text-transform: uppercase;
}
.profile-head strong { color: #fff; font-size: .92rem; }
.player-stat {
  min-width: 0;
  min-height: 86px;
  padding: 14px;
  border-color: rgba(255,255,255,.09);
  border-radius: 17px;
  background: rgba(255,255,255,.055);
}
.player-stat span { color: #8ea5b9; font-size: .66rem; letter-spacing: .1em; }
.player-stat strong {
  margin-top: 7px;
  color: #fff;
  font-size: clamp(1.35rem, 2.2vw, 1.75rem);
  line-height: 1;
  white-space: nowrap;
}
.player-stat strong small { color: #a9bdcc; font-size: .54em; font-weight: 750; }
.target-stat {
  border-color: rgba(49,199,174,.28);
  background: linear-gradient(135deg, rgba(49,199,174,.17), rgba(49,199,174,.06));
}
.target-stat strong { color: #8df0de; }

.nav-wrap { border-color: #dce5eb; box-shadow: 0 8px 24px rgba(7,19,31,.04); }
.nav { justify-content: center; max-width: 1180px; padding-block: 7px; }
.nav a {
  min-height: 42px;
  padding: 8px 18px;
  border-radius: 999px;
  font-size: .78rem;
  font-weight: 800;
  letter-spacing: .02em;
}
.nav a:hover, .nav a:focus-visible { color: #0a6658; background: var(--teal-100); }

main { max-width: 1180px; padding: 38px 20px 90px; }
.chapter-shell {
  margin-bottom: 28px;
  border-color: #dce4ea;
  border-radius: 30px;
  background: rgba(255,255,255,.94);
  box-shadow: 0 20px 55px rgba(8,27,43,.065);
}
.chapter-head {
  min-height: 96px;
  padding: 22px 26px;
  background: linear-gradient(105deg, var(--chapter-soft), rgba(255,255,255,.96) 46%);
}
.chapter-number {
  width: 51px;
  height: 51px;
  border-radius: 16px;
  box-shadow: none;
}
.chapter-copy > span { font-size: .65rem; letter-spacing: .15em; }
.chapter-copy strong { margin-top: 4px; font-size: 1.38rem; letter-spacing: -.02em; }
.chapter-copy small { margin-top: 5px; }
.chapter-toggle { border-color: #d7e2e9; box-shadow: 0 5px 14px rgba(7,19,31,.05); }
.chapter-body { padding: 8px 26px 30px; }
.chapter-body section + section { margin-top: 42px; padding-top: 42px; }

.section-head { margin-bottom: 22px; }
.section-kicker { color: #c73946; font-size: .68rem; letter-spacing: .16em; }
h2 {
  font-family: "Aptos Display", "Segoe UI Variable Display", "Segoe UI", sans-serif;
  font-size: clamp(1.7rem, 3vw, 2.45rem);
  font-weight: 790;
  letter-spacing: -.04em;
}
h3 { font-size: 1.07rem; letter-spacing: -.012em; }

.card,
.goal-card,
.macro-card,
.metric-card,
.recovery-card {
  border-color: #dce5eb;
  background: #fff;
  box-shadow: 0 6px 20px rgba(7,19,31,.035);
}
.pad { padding: clamp(19px, 2.5vw, 26px); }
.goal-grid,
.macro-grid,
.metric-grid,
.recovery-grid {
  grid-template-columns: repeat(auto-fit, minmax(205px, 1fr));
  gap: 12px;
}
.goal-card,
.macro-card,
.metric-card,
.recovery-card { min-width: 0; min-height: 142px; padding: 21px; }
.goal-card strong,
.macro-card strong,
.metric-card strong,
.recovery-card strong { font-size: clamp(1.35rem, 2.4vw, 1.75rem); white-space: nowrap; }
.recovery-card strong {
  white-space: normal;
  text-wrap: balance;
}

.notice {
  border-color: #edd7a7;
  border-left: 4px solid var(--gold-500);
  border-radius: 18px;
  background: #fffaf0;
}
.notice-icon { box-shadow: 0 7px 16px rgba(184,126,23,.18); }
.callout {
  position: relative;
  overflow: hidden;
  border: 1px solid rgba(255,255,255,.08);
  background: linear-gradient(135deg, #0a1d30, #123b58);
}
.callout::after {
  content: "";
  position: absolute;
  right: -70px;
  bottom: -90px;
  width: 190px;
  height: 190px;
  border: 34px solid rgba(49,199,174,.08);
  border-radius: 50%;
}

.timeline { grid-template-columns: repeat(auto-fit, minmax(245px, 1fr)); gap: 12px; }
.phase {
  min-height: 195px;
  border-color: #dce5eb;
  border-radius: 20px;
  box-shadow: 0 5px 18px rgba(7,19,31,.03);
}
.phase-num { background: #102f48; }
.phase-date { letter-spacing: .07em; }
.two-col { grid-template-columns: minmax(0, 1.15fr) minmax(280px, .85fr); gap: 16px; }

/* Nutrition targets: robust at every width, with inseparable values and units. */
.target-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 10px;
}
.target-tile {
  position: relative;
  min-width: 0;
  min-height: 156px;
  overflow: hidden;
  padding: 19px;
  border: 1px solid #dce5eb;
  border-radius: 18px;
  background: #f8fafb;
}
.target-tile::before {
  content: "";
  position: absolute;
  inset: 0 auto 0 0;
  width: 4px;
  background: #2e6f9e;
}
.target-tile.fat::before { background: #d89d36; }
.target-tile.carbs::before { background: #d34a57; }
.target-tile.recovery::before { background: #2f8e76; }
.target-tile > span {
  color: var(--muted);
  font-size: .67rem;
  font-weight: 850;
  letter-spacing: .095em;
  text-transform: uppercase;
}
.target-tile strong {
  display: block;
  margin-top: 8px;
  color: var(--navy-900);
  font-size: clamp(1.42rem, 3vw, 1.85rem);
  line-height: 1;
  white-space: nowrap;
}
.target-tile strong small { font-size: .58em; font-weight: 800; }
.target-tile p { margin: 12px 0 0; color: var(--muted); font-size: .87rem; line-height: 1.45; }

.protein-list {
  overflow: hidden;
  border: 1px solid #dce5eb;
  border-radius: 18px;
  background: #f9fbfc;
}
.protein-list > div {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 16px;
  min-height: 55px;
  padding: 12px 16px;
  border-bottom: 1px solid #e2e9ee;
}
.protein-list > div:last-child { border-bottom: 0; }
.protein-list span { color: #415568; }
.protein-list strong { color: var(--navy-900); font-size: 1.04rem; white-space: nowrap; }
.protein-list strong small { font-size: .75em; }

.meal-stack { grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 10px; }
.meal {
  min-width: 0;
  grid-template-columns: minmax(120px, .34fr) minmax(0, 1fr);
  border-color: #dce5eb;
}
.meal time,
.meal p { min-width: 0; }
.meal time { overflow-wrap: anywhere; }

/* Weekly operating board. */
.week-board {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
  gap: 10px;
  margin-bottom: 18px;
}
.week-board article {
  display: grid;
  grid-template-columns: 54px minmax(0, 1fr);
  gap: 14px;
  align-items: start;
  min-width: 0;
  padding: 16px;
  border: 1px solid #dce5eb;
  border-radius: 18px;
  background: #fff;
}
.day-tag {
  display: grid;
  place-items: center;
  width: 54px;
  height: 36px;
  color: #fff;
  border-radius: 10px;
  background: #153d5b;
  font-size: .7rem;
  font-weight: 900;
  letter-spacing: .08em;
  text-transform: uppercase;
}
.week-board strong { display: block; color: var(--navy-900); line-height: 1.25; }
.week-board p { margin: 6px 0 0; color: var(--muted); font-size: .87rem; line-height: 1.45; }
.week-board .recovery-day { background: #f4f8fa; }
.week-board .recovery-day .day-tag { background: #648096; }
.week-board .skill-day .day-tag { background: #277d69; }
.week-board .rest-day { border-style: dashed; background: #f8fafb; }
.week-board .rest-day .day-tag { color: #536879; background: #e3eaf0; }

.day-grid { gap: 12px; }
details.workout {
  border-color: #d9e3ea;
  border-radius: 20px;
  box-shadow: 0 7px 24px rgba(7,19,31,.045);
}
details.workout summary { min-height: 64px; padding: 18px 20px; }
.exercise-row { grid-template-columns: minmax(0,1fr) auto; }
.exercise-row span:last-child { white-space: nowrap; }

/* Phase loading bands. */
.progression-board { display: grid; gap: 9px; container-type: inline-size; }
.progression-board > article {
  display: grid;
  grid-template-columns: minmax(155px, .8fr) minmax(120px, .55fr) minmax(120px, .55fr) minmax(240px, 1.45fr);
  gap: 16px;
  align-items: center;
  min-width: 0;
  padding: 15px 17px;
  border: 1px solid #dce5eb;
  border-radius: 17px;
  background: #fff;
}
.progression-phase { display: flex; align-items: center; gap: 11px; min-width: 0; }
.progression-phase span {
  display: grid;
  place-items: center;
  flex: 0 0 auto;
  width: 31px;
  height: 31px;
  color: #fff;
  border-radius: 9px;
  background: #173f5e;
  font-size: .67rem;
  font-weight: 900;
}
.progression-board small {
  display: block;
  color: #768796;
  font-size: .61rem;
  font-weight: 850;
  letter-spacing: .08em;
  text-transform: uppercase;
}
.progression-board strong { display: block; margin-top: 3px; color: var(--navy-900); white-space: nowrap; }
.progression-board p { margin: 0; color: var(--muted); font-size: .87rem; line-height: 1.45; }

@container (max-width: 760px) {
  .progression-board > article { grid-template-columns: repeat(2, minmax(0,1fr)); }
  .progression-phase, .progression-board p { grid-column: 1 / -1; }
}
@container (max-width: 420px) {
  .progression-board > article { grid-template-columns: 1fr; }
  .progression-phase, .progression-board p { grid-column: auto; }
}

.rule { border-color: #dce5eb; border-radius: 16px; }
.sources { border-color: #dce5eb; }
.footer { padding-bottom: calc(38px + env(safe-area-inset-bottom)); }

@media (max-width: 930px) {
  .hero-inner { grid-template-columns: minmax(0,1fr) minmax(300px,.72fr); gap: 28px; }
  .two-col { grid-template-columns: 1fr; }
}

@media (max-width: 800px) {
  .hero {
    min-height: 0;
    padding: calc(25px + env(safe-area-inset-top)) max(16px, env(safe-area-inset-right)) 27px max(16px, env(safe-area-inset-left));
  }
  .hero-inner { grid-template-columns: 1fr; gap: 24px; }
  h1 { max-width: 100%; font-size: clamp(2.55rem, 11.5vw, 4.15rem); line-height: .94; }
  .hero-title-single { font-size: clamp(1.45rem, 6.6vw, 3rem); white-space: nowrap; }
  .hero-lead { margin-top: 18px; font-size: .96rem; line-height: 1.55; }
  .player-strip { grid-template-columns: repeat(2,minmax(0,1fr)); padding: 13px; border-radius: 21px; }
  .profile-head { padding: 2px 2px 12px; }
  .player-stat { min-height: 70px; padding: 11px; }
  .player-stat strong { font-size: 1.28rem; }
  .nav { grid-template-columns: repeat(5,minmax(0,1fr)); }
  .nav a { padding-inline: 2px; font-size: .7rem; }
  main { padding: 20px 10px 65px; }
  .chapter-shell { border-radius: 23px; }
  .chapter-head { min-height: 76px; padding: 14px 15px; }
  .chapter-copy strong { font-size: 1rem; }
  .chapter-body { padding: 2px 12px 19px; }
  .chapter-body section + section { margin-top: 30px; padding-top: 30px; }
  .goal-grid,
  .macro-grid,
  .metric-grid,
  .recovery-grid { grid-template-columns: repeat(2,minmax(0,1fr)); }
  .goal-card,
  .macro-card,
  .metric-card,
  .recovery-card { min-height: 128px; padding: 17px; }
  .target-grid { grid-template-columns: repeat(2,minmax(0,1fr)); }
  .target-tile { min-height: 145px; padding: 16px; }
  .target-tile strong { font-size: clamp(1.28rem, 6vw, 1.7rem); }
  .meal-stack { grid-template-columns: 1fr; }
  .week-board { grid-template-columns: 1fr; }
}

@media (max-width: 430px) {
  .eyebrow { margin-bottom: 16px; padding: 6px 9px; font-size: .62rem; }
  h1 { font-size: clamp(2.25rem, 12vw, 3.15rem); }
  .profile-head { align-items: start; flex-direction: column; gap: 3px; }
  .player-stat strong { font-size: 1.16rem; }
  .goal-grid,
  .macro-grid,
  .metric-grid,
  .recovery-grid { grid-template-columns: 1fr; }
  .target-grid { grid-template-columns: 1fr; }
  .target-tile { min-height: 130px; }
  .meal { grid-template-columns: 1fr; }
  .exercise-row { grid-template-columns: 1fr; gap: 3px; }
  .exercise-row span:last-child { text-align: left; }
}

/* Elite performance visual system — sharp, disciplined, high contrast. */
body {
  background:
    linear-gradient(rgba(8, 24, 38, .035) 1px, transparent 1px),
    #e9eef2;
  background-size: 100% 32px;
}

.hero {
  min-height: 420px;
  border-bottom: 5px solid var(--red-600);
  background:
    linear-gradient(rgba(255,255,255,.022) 1px, transparent 1px),
    linear-gradient(90deg, rgba(255,255,255,.022) 1px, transparent 1px),
    radial-gradient(circle at 83% 12%, rgba(255,255,255,.11), transparent 22rem),
    linear-gradient(125deg, #03080d, #081827 58%, #0e2639);
  background-size: 44px 44px, 44px 44px, auto, auto;
}
.eyebrow {
  padding: 4px 0 4px 11px;
  border: 0;
  border-left: 3px solid var(--red-500);
  border-radius: 0;
  color: #fff;
  background: transparent;
}
.eyebrow-dot { display: none; }
.hero-title-single {
  color: #fff;
  font-weight: 900;
  letter-spacing: -.045em;
  text-transform: uppercase;
}
.hero-lead { color: #aebfcd; }
.player-strip {
  border-color: #273c4e;
  border-radius: 8px;
  background: #050d14;
  box-shadow: 14px 14px 0 rgba(213,63,76,.13);
  backdrop-filter: none;
}
.profile-head { border-color: #273847; }
.player-stat {
  border-color: #243746;
  border-radius: 5px;
  background: #0a1721;
}
.target-stat {
  border-color: #2f8f7d;
  background: #0a2a27;
}

.nav-wrap {
  border: 0;
  background: #06131f;
  box-shadow: none;
}
.nav a {
  color: #cfdae2;
  border-radius: 3px;
  letter-spacing: .08em;
  text-transform: uppercase;
}
.nav a:hover,
.nav a:focus-visible { color: #fff; background: #c93642; }

main { max-width: 1220px; }
.chapter-shell {
  border: 1px solid #cbd6de;
  border-radius: 8px;
  background: #f8fafb;
  box-shadow: 0 12px 32px rgba(7,19,31,.07);
}
.chapter-head {
  border-left: 6px solid var(--chapter-accent);
  background: linear-gradient(100deg, #06131f, #0c2436);
}
.chapter-number {
  border-radius: 3px;
  color: #fff;
  background: var(--chapter-accent);
}
.chapter-copy > span { color: #75ddcb; }
.chapter-copy strong { color: #fff; }
.chapter-copy small { color: #94a9b9; }
.chapter-toggle {
  color: #fff;
  border-color: #435766;
  border-radius: 50%;
  background: #0d2232;
  box-shadow: none;
}
.chapter-body { background: #f8fafb; }
.chapter-body section + section { border-color: #d2dce3; }

.section-kicker { color: var(--red-600); }
h2 {
  color: #061727;
  font-weight: 900;
  letter-spacing: -.045em;
}
h3 { color: #0b2234; }

.card,
.goal-card,
.macro-card,
.metric-card,
.recovery-card,
.phase,
.target-tile,
.meal,
.rule,
.week-board article,
details.workout,
.sources {
  border-color: #cfd9e0;
  border-radius: 5px;
  box-shadow: none;
}
.goal-card,
.macro-card,
.metric-card,
.recovery-card { border-top: 3px solid #153d5b; }
.goal-card:hover,
.macro-card:hover,
.metric-card:hover,
.recovery-card:hover { border-top-color: var(--red-600); }
.goal-card .label,
.macro-card .label,
.metric-card .label,
.recovery-card .label { letter-spacing: .12em; }

.notice {
  border-radius: 4px;
  box-shadow: none;
}
.notice-icon { border-radius: 3px; box-shadow: none; }
.callout { border-radius: 5px; }
.print-btn { border-radius: 3px; text-transform: uppercase; letter-spacing: .06em; }
.target-tile::before { width: 5px; }
.protein-list { border-radius: 5px; }
.day-tag { border-radius: 3px; }
details.workout summary { background: #f3f6f8; }
details.workout[open] summary { color: #fff; background: #0b2234; }
.workout {
  overflow: hidden;
  border: 1px solid #cfd9e0;
  border-radius: 5px;
  background: #fff;
}
.workout-title {
  min-height: 64px;
  margin: 0;
  padding: 18px 20px;
  color: #fff;
  background: #0b2234;
  font-size: 1rem;
  font-weight: 850;
  line-height: 1.35;
}
.exercise-row { border-color: #d9e1e6; }
.footer { border-top: 5px solid var(--red-600); background: #02080d; }

@media (max-width: 800px) {
  .hero { border-bottom-width: 4px; }
  .player-strip { border-radius: 6px; box-shadow: 7px 7px 0 rgba(213,63,76,.13); }
  .chapter-shell { border-radius: 6px; }
  .chapter-head { border-left-width: 4px; }
}

@media (prefers-reduced-motion: reduce) {
  html { scroll-behavior: auto; }
  *, *::before, *::after { scroll-behavior: auto !important; }
}

@media print {
  :root { --shadow: none; }
  body { background: #fff; font-size: 10.5pt; }
  .hero { padding: 22px 0; background: var(--navy-900) !important; }
  .nav-wrap, .print-btn { display: none !important; }
  main { max-width: none; padding: 12px 0; }
  section { margin-top: 24px; break-inside: avoid; }
  .chapter-shell { overflow: visible; border: 0; box-shadow: none; }
  .chapter-body { padding: 0; }
  .card, .goal-card, .macro-card, .metric-card, .recovery-card,
  .phase, details.workout, .sources { box-shadow: none; }
  details.workout > * { display: block !important; }
  details.workout summary::after { display: none; }
  details.chapter-shell > * { display: block !important; }
  .chapter-toggle { display: none; }
  .day-grid, .timeline { grid-template-columns: repeat(2, 1fr); }
  a { text-decoration: none; }
  .footer { padding: 18px 0; }
}