/* Training load calculator - public page, same palette and type as the rest
   of AK Elite. Built phone-first and centred throughout: nearly all of this
   page's traffic arrives from a link on a phone, so the layout is a single
   centred column that simply gets more breathing room on a bigger screen,
   rather than a desktop layout squeezed down. */
:root{--bg:#08080d;--card:#14141d;--card2:#1b1b26;--line:#2a2a3a;--pur:#8E6FE0;--pur2:#A98EF0;--txt:#fff;--mut:#9a9ab2;--good:#5BD6A0;--bad:#E06B6B;--grad:linear-gradient(135deg,#7B5FD0,#A98EF0);}
*{box-sizing:border-box;margin:0;padding:0;-webkit-tap-highlight-color:transparent;}
html{-webkit-text-size-adjust:100%;}
body{background:var(--bg);color:var(--txt);font-family:var(--font-body,-apple-system,Segoe UI,Roboto,Arial,sans-serif);line-height:1.6;text-align:center;overflow-x:hidden;}
.page{max-width:520px;margin:0 auto;padding:0 18px calc(56px + env(safe-area-inset-bottom,0px));}
.vh{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0 0 0 0);white-space:nowrap;}

/* ---------- header + lede ---------- */
.top{padding:calc(26px + env(safe-area-inset-top,0px)) 0 0;}
.mark{width:150px;max-width:56%;height:auto;display:block;margin:0 auto;opacity:.95;}
.lede{padding:28px 0 26px;border-bottom:1px solid var(--line);}
.lede h1{font-size:clamp(27px,8vw,36px);line-height:1.15;font-weight:700;letter-spacing:-.5px;text-wrap:balance;}
.lede p{color:var(--mut);font-size:15px;margin:13px auto 0;max-width:34ch;}
.lede strong{color:var(--txt);font-weight:600;}

/* ---------- input ---------- */
.panel{padding:24px 0 4px;}
.panel-h,.how h2,.sci h2{font-size:11.5px;text-transform:uppercase;letter-spacing:1.6px;color:var(--pur2);font-weight:700;}
.fields{display:grid;grid-template-columns:1fr 1fr;gap:13px 11px;margin-top:16px;}
.f-ex{grid-column:1/-1;}
.f-u{grid-column:1/-1;}
label,.lab{display:block;font-size:12px;color:var(--mut);margin-bottom:6px;}
input[type=text],input[type=number]{width:100%;padding:14px 12px;border:1px solid var(--line);border-radius:11px;background:#0e0e16;color:var(--txt);font-size:16px;font-family:inherit;text-align:center;}
input[type=number]{font-family:var(--font-mono,ui-monospace,monospace);font-variant-numeric:tabular-nums;font-size:19px;font-weight:600;letter-spacing:.5px;}
input:hover{border-color:#3a3a4c;}
input:focus-visible{outline:2px solid var(--pur);outline-offset:1px;border-color:var(--pur);}
input::placeholder{color:#43435a;font-weight:400;}
/* No spinner arrows - nobody nudges a barbell load one unit at a time */
input[type=number]::-webkit-outer-spin-button,input[type=number]::-webkit-inner-spin-button{-webkit-appearance:none;margin:0;}
input[type=number]{-moz-appearance:textfield;}
.unit{display:flex;border:1px solid var(--line);border-radius:11px;overflow:hidden;height:50px;max-width:210px;margin:0 auto;}
.unit button{flex:1;background:#0e0e16;border:0;color:var(--mut);font:600 14px/1 var(--font-mono,monospace);cursor:pointer;letter-spacing:1.5px;text-transform:uppercase;}
.unit button+button{border-left:1px solid var(--line);}
.unit button.on{background:var(--card2);color:var(--txt);box-shadow:inset 0 -2px 0 var(--pur);}
.note{color:var(--mut);font-size:12.5px;margin:15px auto 0;max-width:36ch;}
.go{display:block;width:100%;margin-top:17px;padding:17px;border:0;border-radius:13px;background:var(--grad);color:#fff;font:700 16.5px/1 var(--font-body,inherit);letter-spacing:.3px;cursor:pointer;text-align:center;text-decoration:none;box-shadow:0 6px 20px rgba(123,95,208,.3);}
.go:hover{filter:brightness(1.07);}
.go:active{transform:translateY(1px);}
.err{color:var(--bad);font-size:13px;min-height:19px;margin-top:9px;}

/* ---------- the prescription ---------- */
.out{margin-top:26px;background:var(--card);border:1px solid var(--line);border-radius:18px;overflow:hidden;}
.rx-head{padding:20px 18px 18px;border-bottom:1px solid var(--line);}
.rx-ex{font-size:17px;font-weight:700;}
.tag{display:inline-block;margin-left:7px;font-size:10px;text-transform:uppercase;letter-spacing:1.2px;color:var(--mut);border:1px solid var(--line);border-radius:999px;padding:2px 8px;vertical-align:2px;}
.tag.hide{display:none;}
.orm{margin-top:12px;}
.orm-l{display:block;font-size:10.5px;text-transform:uppercase;letter-spacing:1.4px;color:var(--mut);}
.orm-n{font-family:var(--font-mono,monospace);font-variant-numeric:tabular-nums;display:block;margin-top:2px;}
.orm-n b{font-size:38px;font-weight:600;letter-spacing:-1.5px;line-height:1.1;}
.orm-n i{font-style:normal;font-size:15px;color:var(--mut);margin-left:3px;}

/* One zone per block, stacked - a four-column table is unreadable on a
   phone, which is where this page actually gets opened. */
.zones{display:block;}
.zone{padding:18px 16px;border-bottom:1px solid #1e1e28;}
.zone:last-child{border-bottom:0;}
.badge{display:inline-block;font-size:10.5px;font-weight:700;text-transform:uppercase;letter-spacing:1.3px;color:var(--mut);border:1px solid var(--line);border-radius:999px;padding:4px 11px;}
.reps{display:block;font-family:var(--font-mono,monospace);font-variant-numeric:tabular-nums;font-size:13px;color:var(--mut);margin-top:9px;letter-spacing:.5px;}
.load{display:block;font-family:var(--font-mono,monospace);font-variant-numeric:tabular-nums;font-size:34px;font-weight:600;letter-spacing:-1px;line-height:1.15;margin-top:2px;}
.load i{font-style:normal;font-size:14px;color:var(--mut);margin-left:2px;letter-spacing:0;}
.sub{display:block;font-family:var(--font-mono,monospace);font-variant-numeric:tabular-nums;font-size:11.5px;color:var(--mut);margin-top:5px;}
/* The heavy end is where a hypertrophy block usually starts, so it's the
   one block that gets lifted off the surface. */
.zone.pick{background:var(--card2);box-shadow:inset 0 0 0 1px rgba(142,111,224,.28);}
.zone.pick .badge{color:#fff;border-color:transparent;background:var(--grad);}
.zone.pick .load{color:#fff;}
.rx-foot{color:var(--mut);font-size:12px;padding:14px 18px;border-top:1px solid var(--line);}
.acts{display:flex;gap:10px;padding:0 16px 16px;}
.acts button{flex:1;min-height:46px;padding:12px;border:1px solid var(--line);border-radius:11px;background:transparent;color:var(--mut);font:600 13.5px/1 var(--font-body,inherit);cursor:pointer;}
.acts button:hover{border-color:var(--pur);color:var(--pur2);}

/* ---------- how to run it ---------- */
.how{margin-top:36px;}
.steps{margin-top:16px;}
.steps>div{padding:16px 0;border-bottom:1px solid var(--line);}
.steps>div:last-child{border-bottom:0;}
.steps .n{display:inline-flex;align-items:center;justify-content:center;width:26px;height:26px;border-radius:999px;background:var(--grad);color:#fff;font:600 12px/1 var(--font-mono,monospace);}
.steps p{color:var(--mut);font-size:14.5px;margin:9px auto 0;max-width:38ch;}
.steps b{color:var(--txt);font-weight:600;}

/* ---------- the science ---------- */
.sci{margin-top:36px;}
.sci dl{margin-top:6px;}
.sci dl>div{padding:17px 0;border-bottom:1px solid var(--line);}
.sci dl>div:last-child{border-bottom:0;}
.sci dt{font-size:15.5px;font-weight:600;margin-bottom:6px;}
.sci dd{color:var(--mut);font-size:14.5px;margin:0 auto;max-width:38ch;}

/* ---------- cta ---------- */
.cta{margin-top:32px;padding:26px 20px;background:var(--card);border:1px solid var(--pur);border-radius:18px;}
.cta h2{font-size:clamp(21px,5.6vw,26px);line-height:1.25;font-weight:700;text-wrap:balance;}
.cta p{color:var(--mut);font-size:15px;margin:12px auto 0;max-width:36ch;}
.cta-note{color:var(--pur2)!important;font-size:13.5px!important;}
.cta .go{margin-top:20px;}
.foot{margin-top:32px;color:var(--mut);font-size:11px;letter-spacing:1.8px;text-transform:uppercase;}

/* ---------- toast ---------- */
.toast{position:fixed;left:50%;bottom:calc(20px + env(safe-area-inset-bottom,0px));transform:translate(-50%,14px);background:var(--card2);border:1px solid var(--line);color:var(--txt);font-size:13px;padding:11px 18px;border-radius:999px;opacity:0;pointer-events:none;transition:opacity .16s ease,transform .16s ease;z-index:50;}
.toast.show{opacity:1;transform:translate(-50%,0);}

@media (min-width:520px){
  .page{max-width:560px;padding-left:24px;padding-right:24px;}
  .fields{grid-template-columns:1fr 1fr;}
  .mark{width:168px;}
  .top{padding-top:40px;}
}
@media (prefers-reduced-motion:reduce){*{transition:none!important;}}