@font-face{font-family:Manrope;src:url('/assets/fonts/Manrope-Variable.woff2') format('woff2');font-weight:400 700;font-display:swap}
:root{--accent:#00e998;--muted:#b3b3b3;color-scheme:dark;font-family:Manrope,sans-serif;background:#000;color:#fff;scrollbar-color:#666 #000}
*{box-sizing:border-box}
body{margin:0;font-size:16px;line-height:1.5}
a{color:inherit;text-decoration:none;text-underline-offset:.2em}
a:hover{text-decoration:underline}
button,select,input{font:inherit}
button,select,input{color:inherit}
button{cursor:pointer}
a:focus-visible,button:focus-visible,select:focus-visible,input:focus-visible,summary:focus-visible,.table-scroll:focus-visible{outline:2px solid var(--accent);outline-offset:4px}
::selection{background:#fff;color:#000}
.sr-only{position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap;border:0}
.site-header{min-height:80px;padding:16px 5%;border-bottom:1px solid #ffffff26;display:flex;align-items:center;justify-content:space-between;gap:24px}
.brand{display:inline-flex;flex-shrink:0}
.brand img{display:block;width:auto;height:28px}
.brand:hover{text-decoration:none}
.site-header nav{display:flex;gap:32px;font-size:16px;line-height:24px}
.site-header a[aria-current]{text-decoration:underline;color:var(--accent)}
main{max-width:1200px;margin:auto;padding:80px 40px 96px}
.intro{margin-bottom:48px}
.intro h1{font-size:60px;line-height:1;font-weight:600;letter-spacing:-.04em;margin:0 0 16px;text-wrap:balance}
.intro p{max-width:45ch;font-size:20px;line-height:28px;color:var(--muted);margin:0;text-wrap:balance}
fieldset{border:0;margin:0;padding:0;min-width:0}
.program-options{display:flex;gap:40px;border-bottom:1px solid #ffffff26}
.program-options label{position:relative;cursor:pointer}
.program-options input{position:absolute;opacity:0;width:1px;height:1px}
.program-options span{display:block;min-height:56px;padding:12px 0 16px;font-size:20px;line-height:28px;color:#aaa;border-bottom:2px solid transparent;transition:color .2s cubic-bezier(.2,.7,.2,1),border-color .2s cubic-bezier(.2,.7,.2,1)}
.program-options label:hover span{color:#fff}
.program-options input:checked+span{color:var(--program);border-color:var(--program)}
.program-options input:focus-visible+span{outline:2px solid var(--program);outline-offset:4px}
.program-options:disabled label{cursor:wait}
.routine-options{display:grid;grid-template-columns:repeat(5,minmax(0,1fr));gap:24px;padding:32px 0 48px}
.routine-options label{display:flex;flex-direction:column;gap:8px;font-size:16px;line-height:24px;color:var(--muted)}
select{width:100%;min-height:48px;padding:12px;background:#181818;border:1px solid #555;border-radius:8px;font-size:16px;line-height:24px;cursor:pointer}
select:hover{border-color:#aaa}
select:disabled{opacity:.4;cursor:wait}
#routine-status{color:var(--muted);margin:0 0 24px}
#retry{min-height:48px;padding:8px 16px;background:var(--accent);color:#000;border:0;border-radius:8px;font-weight:600}
#retry:hover{background:#fff}
#retry:active{transform:scale(.98)}
.routine-heading{display:flex;justify-content:space-between;align-items:baseline;gap:24px;margin-bottom:32px}
.routine-heading h2{font-size:36px;line-height:40px;letter-spacing:-.03em;font-weight:600;color:var(--accent);margin:0}
.routine-heading p{color:var(--muted);margin:0;font-size:16px;line-height:24px;text-wrap:balance}
.routine-peaks{display:flex;gap:40px;margin:0 0 32px;font-variant-numeric:tabular-nums}
.routine-peaks div{display:flex;align-items:baseline;gap:12px}
.routine-peaks dt{color:var(--muted);font-size:14px;line-height:20px}
.routine-peaks dd{margin:0;font-size:20px;line-height:28px;color:var(--accent);font-weight:600}
.routine-overview{margin:0 0 40px}
.routine-overview figcaption{display:flex;align-items:baseline;gap:8px;font-size:16px;line-height:24px}
.routine-overview figcaption strong{font-size:18px;font-weight:600}
.routine-overview figcaption span{color:var(--muted)}
.overview-plot{display:grid;grid-template-columns:40px minmax(0,1fr);gap:16px;padding-top:24px}
.overview-scale{display:flex;flex-direction:column;justify-content:space-between;color:var(--muted);font-size:16px;line-height:24px;text-align:right;font-variant-numeric:tabular-nums}
#routine-overview{display:block;width:100%;height:112px;border-bottom:1px solid #ffffff40;overflow:visible}
.overview-phase{fill:var(--accent);stroke:#000;stroke-width:.75px;vector-effect:non-scaling-stroke;opacity:.52;transition:opacity .15s cubic-bezier(.16,1,.3,1)}
.overview-phase[data-movement="Jog"]{opacity:.68}
.overview-phase[data-movement="Run"]{opacity:.84}
.overview-phase[data-movement="Sprint"]{opacity:1}
.overview-phase.is-highlighted{stroke:#fff;stroke-width:1.5px;opacity:1}
.overview-axis{display:flex;justify-content:space-between;gap:16px;margin:8px 0 0 56px;color:var(--muted);font-variant-numeric:tabular-nums;font-size:16px;line-height:24px}
#overview-description{font-size:16px;line-height:24px;color:var(--muted);margin:16px 0 0;max-width:75ch;text-wrap:pretty}
#overview-selection{font-size:16px;line-height:24px;margin:8px 0 0;min-height:24px;font-variant-numeric:tabular-nums}
.table-scroll{overflow:auto;scrollbar-color:var(--accent) #181818;overscroll-behavior-inline:contain}
table{border-collapse:separate;border-spacing:0;width:100%;font-variant-numeric:tabular-nums;text-align:right;min-width:640px}
th,td{padding:16px 24px;border-bottom:1px solid #ffffff26;white-space:nowrap}
th:first-child,td:first-child{text-align:left;padding-left:0}
th:last-child,td:last-child{padding-right:8px}
thead th{position:sticky;top:0;z-index:3;background:#000;font-size:16px;line-height:24px;font-weight:500;color:var(--muted);padding-top:12px;padding-bottom:12px}
thead th:first-child{left:0;z-index:4;width:32%}
tbody th.movement{position:sticky;left:0;z-index:1;background:#000;transition:background .15s cubic-bezier(.16,1,.3,1);font-weight:400}
tbody td{font-size:18px;line-height:28px}
.phase-button{display:grid;grid-template-columns:32px minmax(0,1fr);gap:16px;align-items:center;width:100%;min-height:48px;padding:0 12px 0 0;border:0;background:none;color:#fff;text-align:left;cursor:pointer;font-variant-numeric:tabular-nums}
.phase-button:focus-visible{outline-offset:-4px}
.phase-button:active{opacity:.7}
.phase-order{font-size:16px;line-height:24px;color:var(--muted);font-weight:400}
.phase-name{font-size:20px;line-height:28px;font-weight:600}
.phase-kind{display:block;font-size:16px;line-height:24px;font-weight:400;color:var(--muted)}
tbody tr{cursor:pointer;transition:background .15s cubic-bezier(.16,1,.3,1)}
tbody tr:hover,tbody tr:focus-within,tbody tr.is-highlighted,tbody tr:hover th.movement,tbody tr:focus-within th.movement,tbody tr.is-highlighted th.movement{background:#181818}
td.speed{color:var(--accent);font-size:24px;line-height:32px;font-weight:600}
.grade{color:#fff}
tfoot th,tfoot td{border-bottom:0;padding-top:24px;font-size:18px;line-height:28px;font-weight:500}
tfoot td{color:var(--accent)}
.plan-note{margin:24px 0;color:var(--muted);font-size:16px;line-height:24px;max-width:75ch;text-wrap:pretty}
.calculation-note{font-size:14px;line-height:20px;color:var(--muted);max-width:75ch;margin:24px 0 32px;text-wrap:pretty}
.builder-setup{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:64px;margin-bottom:64px;align-items:start}
.builder-setup h2{font-size:24px;line-height:32px;letter-spacing:-.02em;font-weight:600;margin:0 0 24px}
.builder-profile .profile-personal{grid-template-columns:repeat(6,minmax(0,1fr));gap:24px;margin-bottom:0}
.profile-personal label{grid-column:span 3}
.profile-personal label[for="runningVo2"],.profile-personal label[for="activityCategory"]{grid-column:1/-1}
.profile-personal label[for="age"],.profile-personal label[for="heightCm"],.profile-personal label[for="weightKg"]{grid-column:span 2}
.profile-personal .profile-or{grid-column:1/-1;display:flex;align-items:center;gap:12px;margin:0;color:var(--muted);font-size:14px;line-height:20px}
.profile-or:before,.profile-or:after{content:'';height:1px;flex:1;background:#ffffff26}
.builder-routine .program-options{gap:24px;justify-content:space-between}
.builder-routine .program-options span{font-size:18px;line-height:28px;min-height:48px;padding-top:0;padding-bottom:12px}
.builder-routine .routine-options{grid-template-columns:repeat(2,minmax(0,1fr));gap:24px;padding:24px 0}
.builder-routine .routine-options label:last-child{grid-column:auto}
.builder-routine .routine-options label>span:first-child{display:flex;align-items:baseline;justify-content:space-between;gap:8px}
.routine-options small{font-size:14px;line-height:20px;font-weight:400}
.builder-routine label[for="minutes"] select,.builder-routine label[for="level"] select{font-size:20px;line-height:28px;font-weight:500}
.builder-routine label[for="environment"],.builder-routine label[for="units"]{font-size:14px;line-height:20px}
@media(max-width:900px){.builder-setup{grid-template-columns:1fr;gap:48px;margin-bottom:48px}
.builder-profile .profile-personal{max-width:640px}
.builder-routine .program-options{justify-content:flex-start;gap:40px}
}
@media(max-width:550px){.builder-setup{gap:40px}
.builder-setup h2{font-size:24px;line-height:32px;margin-bottom:16px}
.builder-routine .program-options{gap:0;justify-content:space-between}
.builder-routine .program-options span{font-size:16px;line-height:24px}
.builder-routine .routine-options{gap:16px}
.builder-profile .profile-personal{gap:24px 16px}
.profile-personal label{font-size:14px;line-height:20px}
.profile-personal label>span{gap:4px}
.profile-personal small{font-size:12px;line-height:16px}
.profile-personal input{padding:12px}
}
[hidden]{display:none!important}
@media(max-width:900px){.routine-options{grid-template-columns:repeat(3,minmax(0,1fr))}
.intro h1{font-size:48px;line-height:1}
main{padding:64px 24px 80px}
.routine-heading{align-items:flex-start;flex-direction:column;gap:8px}
}
@media(max-width:550px){.site-header{min-height:64px;padding:16px 24px;gap:16px}
.site-header nav{gap:16px}
.site-header nav a:first-child{display:none}
.brand img{height:24px}
main{padding-top:48px}
.intro{margin-bottom:32px}
.intro h1{font-size:36px;line-height:40px}
.intro p{font-size:18px;line-height:28px}
.program-options{gap:0;justify-content:space-between}
.program-options span{font-size:16px;line-height:24px;min-height:48px;padding-bottom:12px}
.routine-options{grid-template-columns:repeat(2,minmax(0,1fr));gap:16px;padding:24px 0 40px}
.routine-options label:last-child{grid-column:1/-1}
.routine-heading h2{font-size:30px;line-height:36px}
.routine-heading p{font-size:16px;line-height:24px}
table{min-width:600px}
th,td{padding-left:16px;padding-right:16px}
.phase-button{gap:8px}
.overview-plot{grid-template-columns:32px minmax(0,1fr);gap:12px}
.overview-axis{margin-left:44px}
}
@media(prefers-reduced-motion:reduce){*,*:before,*:after{animation:none!important;transition:none!important;scroll-behavior:auto!important}
}
.skip-link{position:fixed;top:-80px;left:24px;z-index:20;padding:12px 16px;background:#fff;color:#000}
.skip-link:focus{top:16px}
.select-shell{display:block;position:relative;min-width:0}
.select-shell select{appearance:none;-webkit-appearance:none;color:#fff;padding:12px 40px 12px 16px;border-color:#444;transition:border-color .2s cubic-bezier(.2,.7,.2,1),background .2s cubic-bezier(.2,.7,.2,1);font-variant-numeric:tabular-nums}
.select-shell select:hover{background:#1f1f1f;border-color:#777}
.select-shell select:focus-visible,.select-shell select:open{border-color:var(--accent)}
.select-shell svg{position:absolute;right:12px;top:50%;width:20px;height:20px;transform:translateY(-50%);pointer-events:none;fill:none;stroke:#b3b3b3;stroke-width:1.5;stroke-linecap:round;stroke-linejoin:round;transition:transform .2s cubic-bezier(.2,.7,.2,1)}
.select-shell select:open+svg{transform:translateY(-50%) rotate(180deg);stroke:var(--accent)}
.select-shell select:disabled+svg{opacity:.4}
@supports(appearance:base-select){.select-shell select,.select-shell select::picker(select){appearance:base-select}
.select-shell select::picker-icon{display:none}
.select-shell select::picker(select){background:#181818;color:#fff;border:1px solid #555;border-radius:12px;box-shadow:0 12px 32px #0008;padding:8px;margin-block-start:8px;max-block-size:min(320px,60dvh);overflow-y:auto;scrollbar-color:#777 #181818;font:16px/24px Manrope,sans-serif;min-inline-size:anchor-size(self-inline)}
.select-shell option{display:flex;gap:12px;align-items:center;padding:12px;min-block-size:44px;border-radius:6px;white-space:nowrap;outline-offset:-2px;font-variant-numeric:tabular-nums}
.select-shell option:hover,.select-shell option:focus{background:#313131}
.select-shell option:checked{background:#272727;color:var(--accent);font-weight:500}
.select-shell option::checkmark{order:1;margin-inline-start:auto;color:var(--accent)}
}
.profile-fields{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:24px;margin:0 0 32px}
.profile-fields label{display:flex;flex-direction:column;gap:8px;min-width:0;color:var(--muted)}
.profile-fields label>span{display:flex;align-items:baseline;justify-content:space-between;gap:8px}
.profile-fields small{font-size:14px;line-height:20px;white-space:nowrap}
.profile-fields input{width:100%;min-height:48px;min-width:0;padding:12px 16px;background:#181818;border:1px solid #555;border-radius:8px;font-variant-numeric:tabular-nums}
.profile-fields input::placeholder{color:#aaa;opacity:1}
.profile-fields input:hover{border-color:#aaa}
.profile-fields input:disabled{opacity:.4}
.profile-fields select{min-width:0;max-width:100%;white-space:normal}
.equipment-fields{border-top:1px solid #ffffff26;padding-top:24px;margin-top:8px}
.equipment-fields legend{padding-top:16px;color:#fff}
.text-button{justify-self:start;grid-column:1/-1;border:0;padding:8px 0;min-height:44px;background:none;color:#fff;text-decoration:underline;text-underline-offset:.25em}
.text-button:hover{color:var(--accent)}
.profile-source{max-width:75ch;color:#fff;font-size:16px;line-height:24px;margin:0 0 16px}
#routine-limits-note:empty{display:none}
@media(max-width:900px){.profile-fields{grid-template-columns:repeat(2,minmax(0,1fr))}
}
@media(max-width:550px){.profile-fields{grid-template-columns:1fr;gap:20px}
}

#profile-source{font-size:14px;line-height:20px;color:var(--muted);margin:-12px 0 24px;text-wrap:pretty}
#profile-source:empty,#overview-selection:empty{display:none}
#vo2-source{color:var(--accent);font-weight:500}
#vo2-source:empty{display:none}
.builder-profile .profile-personal{gap:16px}
.builder-routine .routine-options{gap:16px;padding:24px 0}
.target-fields legend,.equipment-fields legend{font-size:18px;line-height:28px;color:#fff;font-weight:500;margin-bottom:16px;padding:0}
.setting-hint{font-size:14px;line-height:20px;font-weight:400;color:var(--muted);margin-left:16px}
.builder-routine .target-fields{grid-template-columns:repeat(3,minmax(0,1fr));gap:16px;margin-bottom:24px}
.builder-routine .target-fields[data-outdoors="true"]{grid-template-columns:repeat(2,minmax(0,1fr))}
.builder-routine .equipment-fields{grid-template-columns:repeat(2,minmax(0,1fr));gap:16px;border:0;padding-top:0;margin:0}
.builder-routine .text-button{min-height:32px;padding:0;font-size:14px;line-height:20px}
.target-scale{grid-column:1/-1;margin:0;color:var(--muted);font-size:14px;line-height:20px}
@media(max-width:550px){.routine-peaks{gap:24px}.routine-peaks div{flex-direction:column;gap:4px}.target-scale{font-size:12px;line-height:16px}}
@media(max-width:900px){.builder-setup{gap:32px}}
@media(max-width:550px){.builder-routine .target-fields label{font-size:14px;line-height:20px}.builder-routine .target-fields small{font-size:12px;line-height:16px}.builder-routine .target-fields label>span{gap:4px}.setting-hint{margin-left:8px;font-size:12px;line-height:16px}}

main{padding-top:48px}.intro{margin-bottom:32px}.intro h1{font-size:48px;line-height:1}
.target-fields legend{display:flex;align-items:baseline;gap:16px}
.target-fields legend .setting-hint{margin:0;font-size:14px;line-height:20px;font-weight:400;color:var(--muted)}
@media(max-width:550px){.intro h1{font-size:36px;line-height:40px}.target-fields legend{gap:12px}.target-fields legend .setting-hint{font-size:12px;line-height:16px}}

@media(max-width:700px){
.table-scroll{overflow:visible}
table{table-layout:fixed;min-width:0;width:100%}
th,td{padding:4px;white-space:normal}
thead th{font-size:12px;line-height:16px;padding:8px 4px;vertical-align:bottom}
thead th:first-child{width:32%;padding-left:0}
th:last-child,td:last-child{padding-right:4px}
tbody td,.table-scroll td.speed,tfoot th,tfoot td{font-size:14px;line-height:20px}
.phase-button{grid-template-columns:16px minmax(0,1fr);gap:4px;padding:0}
.phase-order{font-size:12px;line-height:16px}
.phase-name{font-size:16px;line-height:20px}
.phase-kind{font-size:12px;line-height:16px}
}
@media(max-width:360px){.profile-personal label[for="restingHr"]>span,.profile-personal label[for="sex"]>span{min-height:40px}}