:root{--ink:#203b53;--muted:#245c8d;--line:#c7d9e8;--blue:#245c8d;--navy:#203b53;--ice:#e7f1fa;--accent:#c7d9e8;font-family:Inter,ui-sans-serif,-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;color:var(--ink);background:#f5f9fd;font-synthesis:none}html{scroll-padding-top:110px}body{color:var(--ink);background:#f5f9fd}button,input,textarea,select{font:inherit}button{touch-action:manipulation}button,a,input,textarea,select,summary{-webkit-tap-highlight-color:transparent}button:focus-visible,a:focus-visible,input:focus-visible,textarea:focus-visible,select:focus-visible,summary:focus-visible{outline:3px solid #245c8d;outline-offset:4px}header{background:var(--navy);border-bottom:1px solid #245c8d}header .inner{max-width:1240px;min-height:88px;padding:20px 32px}.brand{font-size:32px;letter-spacing:-.055em;font-weight:900;line-height:1}.brand span{color:var(--accent)}.header-note{display:block!important;font-size:14px;color:#e7f1fa;letter-spacing:.025em;margin-left:auto}.fysis-menu{border-color:#245c8d;border-radius:12px;color:#e7f1fa;font-size:22px}.app-nav{max-width:1240px;padding:20px 32px 0;gap:6px;display:flex;flex-wrap:wrap}.app-nav button{background:transparent;color:var(--muted);border:1px solid transparent;min-height:46px;padding:11px 17px;border-radius:10px;font-size:14px;font-weight:700;flex:0 1 auto}.app-nav button:hover{background:#e7f1fa;color:var(--ink)}.app-nav button[aria-selected="true"]{background:var(--navy);border-color:var(--navy);color:white;box-shadow:0 4px 12px #203b5315}.shell{max-width:1240px;padding:34px 32px 76px}.eyebrow{font-size:13px;letter-spacing:.12em;font-weight:800;color:#51687b;margin-bottom:12px}h1,.simple-title{font-size:clamp(34px,4.8vw,58px);line-height:1.06;font-weight:850;letter-spacing:-.045em;color:var(--ink);max-width:850px}h2{font-size:clamp(23px,2.3vw,29px);font-weight:780;letter-spacing:-.025em;line-height:1.2;color:var(--ink)}h3{font-size:19px;color:var(--ink);letter-spacing:-.015em}.simple-lead,.lead{font-size:17px;line-height:1.6;color:var(--muted);max-width:720px;margin:14px 0 30px}.surface,.task,.weeks,.info{background:white;border:1px solid var(--line);border-radius:18px;box-shadow:0 4px 20px #203b5305}.surface{padding:28px;margin-bottom:20px}.surface p,.task p,.info p,.info li{color:var(--muted);font-size:16px;line-height:1.65}.surface>h2:first-child{margin-bottom:12px}.primary,.secondary{min-height:48px;border-radius:10px;padding:12px 18px;font-size:15px;font-weight:750}.primary{background:var(--blue);border:1px solid var(--blue);color:white;box-shadow:0 3px 8px #203b5318}.primary:hover{background:#245c8d;border-color:#245c8d}.secondary{background:white;border:1px solid #c7d9e8;color:#203b53}.secondary:hover{background:var(--ice);border-color:#c7d9e8}.primary:disabled{opacity:.5;box-shadow:none}.actions{gap:10px;margin-top:20px}.pickers{gap:8px}.pickers button,.plan-tabs button{border:1px solid #c7d9e8;background:#f5f9fd;color:#203b53;border-radius:10px;min-height:46px;padding:11px 15px;font-size:15px;line-height:1.35}.pickers button[aria-pressed="true"],.plan-tabs button[aria-selected="true"]{background:var(--navy);border-color:var(--navy);color:white;box-shadow:none}.program-summary{border:1px solid #c7d9e8;background:#f5f9fd;border-radius:12px;padding:17px 19px;margin:18px 0}.program-summary p{margin:0;color:#203b53}.small-action,.reset{font-size:14px;color:#51687b;text-underline-offset:4px;min-height:44px}.notice,.feedback{font-size:14px!important;color:#203b53!important;line-height:1.5;min-height:0}.notice:empty,.feedback:empty{display:none}.level-grid{gap:12px;margin:18px 0 26px}.level-choice{border-radius:14px;border:1px solid #c7d9e8;padding:20px;background:#f5f9fd;color:var(--ink);min-height:142px}.level-choice strong{font-size:19px;letter-spacing:-.025em}.level-choice span{font-size:14px;line-height:1.55;color:var(--muted)}.level-choice[aria-pressed="true"]{border:2px solid var(--blue);background:#f5f9fd;padding:19px}.weekday{padding:21px 0}.weekday h3{font-size:18px}.program-step{background:#f5f9fd;border:1px solid #c7d9e8;border-radius:12px;padding:16px}.plan-tabs{gap:8px}.plan-tabs button{min-width:60px;font-weight:800}.training-tools{background:#f5f9fd;border:1px solid #c7d9e8;border-radius:12px;padding:18px}.exercise-card{border:1px solid #c7d9e8;background:#fff;border-radius:15px;margin:18px 0;padding:22px}.exercise-meta{font-size:14px!important;color:#51687b!important;letter-spacing:.015em}.set-row{grid-template-columns:65px repeat(3,minmax(0,1fr));gap:12px;padding:12px 0;margin:0;border-bottom:1px solid #c7d9e8}.set-row label{font-size:14px;color:var(--muted);font-weight:650}.set-row>span{color:var(--ink);font-weight:750}.set-row input,.training-tools select,textarea,.food-field input,.food-field select,.food-field textarea,.food-week-row select{border:1px solid #c7d9e8;border-radius:9px;background:#f5f9fd;color:var(--ink);min-height:46px;font-size:16px}.previous-set{background:#f5f9fd;border-radius:10px;padding:12px;color:#51687b!important}.session-note{color:var(--ink);font-size:15px}details{border-color:var(--line);padding:16px 0}summary{font-size:16px;font-weight:700;color:var(--ink);min-height:40px;line-height:1.5}details[open]>summary{margin-bottom:10px}details li{color:var(--muted);font-size:16px;line-height:1.65}.food-grid{gap:16px}.food-card{background:#f5f9fd;border:1px solid var(--line);border-radius:14px;padding:22px}.food-tag{font-size:12px!important;letter-spacing:.04em;font-weight:750;text-transform:uppercase;color:#51687b!important}.food-card h3{font-size:21px;line-height:1.25;margin:12px 0}.food-card details{border:0;padding:8px 0 0}.food-card li{font-size:16px;line-height:1.7;color:var(--muted)}.food-task{background:#f5f9fd;border-color:var(--line);padding:17px;border-radius:12px}.food-task input,.food-shopping input{accent-color:var(--blue)}.food-field{font-size:14px;color:#203b53;margin:14px 0;font-weight:750}.food-guide summary{font-size:17px}.food-filters{gap:16px}.food-log{border-color:var(--line);padding:20px 0}.food-log h3{font-size:17px}.food-week-row{border-color:var(--line);padding:14px 0}.food-week-row>span{font-size:14px;font-weight:800}.workspace{grid-template-columns:245px minmax(0,1fr);gap:20px}.weeks{padding:20px}.week{border-color:#c7d9e8;border-radius:11px;min-height:57px}.week[aria-current="step"]{background:var(--navy);border-color:var(--navy)}.week span{font-size:15px}.day{border-color:#c7d9e8;background:#f5f9fd;color:#203b53;min-height:48px;border-radius:9px}.day[aria-pressed="true"]{background:#f5f9fd;border-color:var(--blue);box-shadow:inset 0 0 0 1px var(--blue)}.option{background:#f5f9fd;border-color:#c7d9e8;color:var(--ink);border-radius:13px}.option span{color:var(--muted);font-size:14px;line-height:1.6}.option[aria-pressed="true"]{background:#f5f9fd;border-color:var(--blue);box-shadow:inset 0 0 0 1px var(--blue)}.badge{background:#f5f9fd;color:#51687b;font-size:13px}.week-note{background:#f5f9fd;border-radius:11px}.bar{height:7px;background:#e7f1fa}.bar span{background:var(--blue)}.intro{margin-bottom:26px}.intro aside{border-left-color:var(--blue)}footer{line-height:1.6}.athlete-day-grid{display:grid;grid-template-columns:minmax(0,.85fr) minmax(0,1.15fr);gap:20px;align-items:start;margin-top:8px}.athlete-day-grid>.surface{height:100%;margin:0}.athlete-day-grid h2{font-size:25px}.athlete-day-grid .program-summary{margin:20px 0}.athlete-day-grid+.surface{margin-top:20px}.surface[data-utility]{background:#f5f9fd;box-shadow:none}.skip-link{position:fixed;z-index:30;left:20px;top:-100px;background:var(--navy);color:white;padding:12px 20px;border-radius:8px}.skip-link:focus{top:10px}
@media(min-width:960px){#balance-guides{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:20px}#balance-guides .surface{margin:0}#balance-guides+.surface{margin-top:20px}}
@media(max-width:800px){.workspace{grid-template-columns:1fr}.week-list{grid-template-columns:repeat(4,minmax(0,1fr))}.athlete-day-grid{grid-template-columns:1fr}.athlete-day-grid>.surface{height:auto}.shell{padding:26px 22px 60px}header .inner{padding:18px 22px;min-height:76px}.app-nav{padding:16px 22px 0}.surface{padding:23px}.simple-title{font-size:40px}}
@media(max-width:600px){header .inner{padding:16px;gap:14px;min-height:74px}.brand{font-size:29px}.header-note{font-size:12px;max-width:105px;text-align:right;line-height:1.5}.fysis-menu{min-width:44px;min-height:44px}.app-nav{display:none}.app-nav.menu-open{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));padding:14px 16px 0;gap:8px}.app-nav button{width:100%;text-align:left;border-color:#c7d9e8;background:white;padding:12px;font-size:14px;flex:none}.app-nav button[data-panel="today"]{grid-column:auto}.shell{padding:25px 16px 52px}.simple-title,h1{font-size:35px;line-height:1.09;letter-spacing:-.035em}.simple-lead,.lead{font-size:16px;line-height:1.6;margin:13px 0 24px}.eyebrow{font-size:12px;margin-bottom:10px}.surface{padding:20px;border-radius:15px;margin-bottom:16px}.athlete-day-grid{gap:16px}.athlete-day-grid+.surface{margin-top:16px}h2,.athlete-day-grid h2{font-size:23px;line-height:1.2}.surface p{line-height:1.6}.pickers{gap:7px}.pickers button{padding:10px 12px;font-size:14px;min-height:46px}.actions{display:grid;grid-template-columns:1fr}.actions>*{width:100%;min-width:0}.level-grid{grid-template-columns:1fr;gap:9px}.level-choice{min-height:0;padding:16px}.level-choice[aria-pressed="true"]{padding:15px}.level-choice strong{font-size:17px;margin-bottom:6px}.exercise-card{padding:15px}.set-row{grid-template-columns:42px repeat(3,minmax(0,1fr));gap:8px}.set-row label{font-size:12px;line-height:1.4}.set-row input{padding:10px 4px;min-height:46px}.set-row>span{font-size:12px;line-height:1.5}.food-grid,.food-filters{grid-template-columns:1fr}.food-card{padding:18px}.food-card h3{font-size:20px}.food-task{padding:15px}.food-week-row{grid-template-columns:35px minmax(0,1fr);gap:10px}.task{padding:18px}.day-grid{gap:5px}.day{min-height:43px}.options{grid-template-columns:1fr}.intro aside{display:none}.details{grid-template-columns:1fr}.notice{overflow-wrap:anywhere}}
@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}*{transition:none!important}}@media(forced-colors:active){button[aria-pressed="true"],button[aria-selected="true"]{outline:2px solid Highlight}.surface,.exercise-card,.food-card{border:1px solid CanvasText}}

@media(max-width:600px){header .inner{flex-wrap:wrap;gap:10px}.header-note{order:3;width:100%;margin-left:0}}

/* Phone and standalone app layout */
body{min-height:100dvh}header .inner{padding-top:max(16px,env(safe-area-inset-top));padding-left:max(16px,env(safe-area-inset-left));padding-right:max(16px,env(safe-area-inset-right))}.shell{padding-bottom:calc(60px + env(safe-area-inset-bottom))}input,textarea,select{max-width:100%;font-size:16px}button,summary{touch-action:manipulation}#iphone-install li{font-size:16px;line-height:1.65;margin:10px 0}.surface,.section-content,.program-summary,.exercise-card{min-width:0}.surface p,.surface li,.history-item{overflow-wrap:anywhere}@media(max-width:600px){.header-note{max-width:none;text-align:left;font-size:14px}.set-row input{font-size:16px}.section-select{font-size:14px}.reset,.small-action{min-height:44px}.shell{padding-left:max(16px,env(safe-area-inset-left));padding-right:max(16px,env(safe-area-inset-right))}}@media(max-width:360px){.app-nav.menu-open{grid-template-columns:1fr}.set-row{grid-template-columns:28px repeat(3,minmax(0,1fr));gap:5px}.surface{padding:16px}}

.language-control select{font:inherit;font-size:16px;color:white;background:#245c8d;border:1px solid #245c8d;border-radius:10px;min-height:44px;padding:8px;max-width:180px}.language-notice{max-width:1176px;margin:18px auto 0;padding:14px 18px;background:#f5f9fd;border:1px solid #c7d9e8;border-radius:10px;color:#203b53;font-size:15px;line-height:1.6}.language-notice[hidden]{display:none}@media(max-width:600px){.language-control{margin-left:auto}.language-notice{margin:16px}.header-note{order:4}}

header .inner .language-control{margin-left:auto}header .inner .header-note{margin-left:0}@media(max-width:600px){header .inner .header-note{order:4}}

.language-control{display:flex;flex-direction:column;gap:3px}.language-control>span{font-size:14px;line-height:1.2;color:#fff}