:root{color-scheme:dark;--bg:#0d131d;--panel:#151d29;--panel-soft:#111a26;--line:#293442;--text:#f4f0e6;--muted:#a5afbb;--blue:#71b2ea;--blue-deep:#172e46;--gold:#d4be86;--green:#a5d5b2;--danger:#f1aaa4;--radius:16px;font-family:Arial,Helvetica,sans-serif;font-synthesis:none}*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--bg);color:var(--text);font-size:15px;line-height:1.5}button,input,textarea{font:inherit}button,a,input,textarea{-webkit-tap-highlight-color:transparent}button{cursor:pointer}button:disabled{cursor:default;opacity:.55}a{color:var(--blue)}button:focus-visible,a:focus-visible,input:focus-visible,textarea:focus-visible{outline:2px solid var(--blue);outline-offset:4px}button svg,.private-badge svg{width:17px;height:17px;fill:none;stroke:currentColor;stroke-width:1.6;stroke-linecap:round;stroke-linejoin:round;flex-shrink:0}[hidden]{display:none!important}.skip-link{position:absolute;left:16px;top:-60px;padding:10px 16px;background:var(--text);color:var(--bg);z-index:10}.skip-link:focus{top:16px}.site-header{border-bottom:1px solid #222d3a;background:#0c1119}.header-inner{max-width:1160px;min-height:108px;margin:auto;display:flex;justify-content:space-between;align-items:center;gap:20px;padding:14px 32px}.brand{display:flex;align-items:center;gap:14px;text-decoration:none;color:var(--text)}.brand img{width:76px;height:76px;object-fit:contain}.brand-type{display:flex;flex-direction:column}.brand-type strong{font-size:24px;letter-spacing:4px;line-height:1.3}.brand-type>span{font-size:9px;letter-spacing:2px;color:var(--gold);margin-top:5px}.private-badge{display:flex;align-items:center;gap:7px;color:var(--muted);border:1px solid var(--line);padding:7px 11px;border-radius:30px;font-size:11px;white-space:nowrap}.private-badge svg{width:13px;height:13px}.page-shell{max-width:1040px;margin:0 auto;padding:46px 32px 56px}.page-heading{display:flex;justify-content:space-between;align-items:center;gap:20px;margin-bottom:34px}.eyebrow{font-size:10px;font-weight:700;letter-spacing:1.7px;color:var(--gold);margin:0 0 9px}.page-heading h1{font-size:clamp(32px,5vw,46px);line-height:1.15;letter-spacing:-1.5px;margin:0;font-weight:700}.heading-dot{color:var(--blue)}.page-description{color:var(--muted);margin:11px 0 0;font-size:14px}.button{border:0;border-radius:7px;display:inline-flex;align-items:center;justify-content:center;gap:8px;padding:11px 17px;min-height:44px;font-size:12px;font-weight:700;letter-spacing:.2px;transition:background .15s,color .15s}.button-secondary{background:transparent;border:1px solid #3a4758;color:var(--text)}.button-secondary:hover:not(:disabled){background:#1d2938}.button-primary{color:#102132;background:#87bde8}.button-primary:hover:not(:disabled){background:#a4cef0}.button-link{background:transparent;padding:4px 0;min-height:36px;color:var(--blue);text-decoration:underline;text-underline-offset:3px}.week-panel{display:flex;justify-content:space-between;align-items:center;gap:20px;background:linear-gradient(110deg,#1c2a3b,#15202e);border:1px solid #334354;border-radius:var(--radius);padding:24px 26px}.week-identity{display:flex;gap:17px;align-items:center}.week-marker{height:43px;width:4px;border-radius:3px;background:var(--gold)}.week-identity .eyebrow{font-size:10px;color:#acbbca;margin-bottom:4px}.week-identity h2{font-size:24px;line-height:1.2;letter-spacing:-.5px;margin:0}.week-detail{text-align:right}.week-detail>p{margin:0;color:#e1e6eb;font-size:12px;font-weight:700;letter-spacing:.6px}.week-detail .sync-time{margin-top:6px;font-size:10px;font-weight:400;letter-spacing:0;color:var(--muted)}.day-nav{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:8px;margin:24px 0 35px}.day-button{position:relative;text-align:left;padding:13px 12px;background:transparent;border:1px solid var(--line);border-radius:9px;color:var(--muted);min-height:67px}.day-button:hover{border-color:#596b80;background:#182231}.day-button[aria-pressed=true]{background:var(--blue-deep);border-color:#6a9cc5;color:#ebf5fc}.day-name{font-size:12px;font-weight:700;display:block}.day-kind{display:block;margin-top:4px;font-size:10px;letter-spacing:.1px;color:#83909f}.day-button[aria-pressed=true] .day-kind{color:#a8c8e2}.day-button.is-rest{background:#111823}.day-button.is-rest[aria-pressed=true]{background:var(--blue-deep)}.day-heading{display:flex;align-items:center;justify-content:space-between;gap:18px;margin-bottom:22px}.day-heading h2{font-size:25px;letter-spacing:-.6px;margin:0 0 3px}.day-heading p{font-size:12px;color:var(--muted);margin:0}.day-number{font-size:10px;color:#a8b5c4;letter-spacing:1.2px;font-weight:700;white-space:nowrap;border:1px solid var(--line);border-radius:5px;padding:6px 9px}.day-notes{border-left:2px solid var(--gold);padding:2px 0 2px 15px;margin:0 0 24px;font-size:13px;color:#cbd2da}.day-notes p{margin:4px 0}.exercise-card{border:1px solid var(--line);border-radius:var(--radius);background:var(--panel);overflow:hidden;margin-bottom:20px}.exercise-header{display:flex;align-items:flex-start;gap:14px;padding:23px 25px 19px}.exercise-index{width:30px;height:30px;border:1px solid #4e4c40;border-radius:7px;color:var(--gold);display:flex;align-items:center;justify-content:center;font-size:11px;font-weight:700;flex-shrink:0;margin-top:1px}.exercise-title{font-size:19px;line-height:1.35;font-weight:700;letter-spacing:-.3px;margin:1px 0}.coach-notes{margin:9px 0 0;color:var(--muted);font-size:12px;max-width:700px}.coach-notes p{margin:4px 0}.coach-label{color:var(--gold);font-size:10px;letter-spacing:.8px;text-transform:uppercase;font-weight:700;display:block;margin-bottom:4px}.set-form{padding:20px 25px 18px;border-top:1px solid var(--line)}.set-form:nth-of-type(odd){background:#131d29}.set-topline{display:flex;align-items:center;justify-content:space-between;gap:10px;margin-bottom:12px}.set-label{font-size:11px;text-transform:uppercase;letter-spacing:1px;color:#d9e0e7;font-weight:700;margin:0}.prescription-label{font-size:9px;text-transform:uppercase;letter-spacing:1px;color:#8393a4}.prescription{display:grid;grid-template-columns:1fr 1fr 1fr 1.2fr;gap:12px;margin:0 0 20px;padding:13px 15px;background:#0f1722;border:1px solid #273342;border-radius:8px}.prescription>div{min-width:0}.prescription dt{color:#8c9aaa;font-size:9px;letter-spacing:.6px;text-transform:uppercase;margin-bottom:4px}.prescription dd{margin:0;font-size:15px;font-weight:700;color:#dfe6ec;overflow-wrap:anywhere}.prescription .unit{color:#8e9bac;font-size:10px;font-weight:400}.input-grid{display:grid;grid-template-columns:1fr 1fr 2.1fr;gap:12px}.field{display:flex;flex-direction:column;gap:7px;min-width:0}.field-label{font-size:11px;color:#c9d2dd;font-weight:700}.field-hint{font-size:10px;color:#8797a9;margin:0}.field input,.field textarea{background:#0d1520;border:1px solid #3a4b5f;border-radius:7px;padding:11px 12px;color:var(--text);width:100%;min-height:45px;line-height:1.4;font-size:15px;transition:border-color .15s}.field input::placeholder,.field textarea::placeholder{color:#627185;opacity:1}.field textarea{resize:vertical;height:45px;min-height:45px;max-height:250px;font-size:13px}.field input:focus,.field textarea:focus{outline:2px solid #679bc2;outline-offset:1px;border-color:#8bb5d7}.field input:disabled,.field textarea:disabled{opacity:.6}.input-unit{position:relative}.input-unit input{padding-right:42px}.input-unit>span{position:absolute;right:12px;top:50%;transform:translateY(-50%);color:#8797a9;font-size:11px;pointer-events:none}.set-footer{display:flex;align-items:center;justify-content:space-between;gap:16px;margin-top:15px;min-height:39px}.set-footer .button{min-height:38px;padding:9px 16px;font-size:11px}.save-feedback{font-size:11px;color:#8996a5;margin:0;line-height:1.5;overflow-wrap:anywhere}.save-feedback.dirty{color:var(--gold)}.save-feedback.saved{color:var(--green)}.save-feedback.error{color:var(--danger)}.row-status{min-width:0;flex:1}.row-status .button-link{font-size:11px;display:block;margin-top:3px}.set-form.is-saving .save-feedback{color:var(--blue)}.loading-panel{text-align:center;min-height:320px;display:flex;flex-direction:column;justify-content:center;align-items:center;color:var(--muted)}.loading-panel p{margin:18px 0 3px;color:var(--text);font-size:15px}.loading-detail{font-size:11px}.spinner{width:27px;height:27px;border:2px solid #354456;border-top-color:var(--blue);border-radius:50%;animation:spin 1s linear infinite}@keyframes spin{to{transform:rotate(360deg)}}.global-alert{border:1px solid #72504c;background:#2b2023;color:#f2cfca;border-radius:10px;padding:16px 18px;margin-bottom:22px;font-size:13px}.global-alert p{margin:0}.global-alert a{display:inline-flex;color:#f5e9c9;font-weight:700;margin-top:10px;text-underline-offset:4px}.global-alert .button{margin-top:12px}.empty-state{padding:55px 24px;text-align:center;border:1px solid var(--line);border-radius:var(--radius);background:var(--panel-soft)}.empty-state .rest-icon{display:flex;justify-content:center;color:var(--gold);font-size:32px;line-height:1;margin-bottom:18px}.empty-state h3{font-size:21px;margin:0 0 9px;letter-spacing:-.4px}.empty-state p{font-size:13px;color:var(--muted);margin:0}.site-footer{display:flex;align-items:center;justify-content:center;gap:18px;padding:24px 24px 34px;color:#758394;font-size:10px;max-width:1040px;margin:auto;border-top:1px solid #26303e}.site-footer p{margin:0}.site-footer p>span{padding:0 6px;color:#617084}.footer-mark{font-size:11px;font-weight:700;color:#b4a583;letter-spacing:1px;white-space:nowrap}.noscript{text-align:center;padding:20px;color:var(--gold)}@media(min-width:1000px){.page-shell{padding-top:52px}.exercise-header{padding-top:25px;padding-bottom:22px}.set-form{padding-top:22px;padding-bottom:20px}}@media(max-width:700px){.header-inner{padding:10px 20px;min-height:88px}.brand img{width:62px;height:62px}.brand{gap:9px}.brand-type strong{font-size:18px;letter-spacing:2.5px}.brand-type>span{font-size:7px;letter-spacing:1.1px}.private-badge{font-size:9px;padding:6px 8px;gap:5px}.private-badge svg{width:11px;height:11px}.page-shell{padding:30px 20px 35px}.page-heading{margin-bottom:26px;align-items:flex-end}.page-heading h1{font-size:35px}.page-heading .eyebrow{font-size:8px;letter-spacing:1.25px}.page-description{font-size:12px}.page-heading .button{padding:9px 11px;font-size:10px;min-height:40px;gap:6px}.page-heading .button svg{width:14px;height:14px}.week-panel{padding:20px}.week-identity{gap:12px}.week-identity h2{font-size:22px}.week-identity .eyebrow{font-size:8px;letter-spacing:1px}.week-detail>p{font-size:10px}.week-detail .sync-time{font-size:9px;max-width:115px}.day-nav{display:flex;overflow-x:auto;scrollbar-width:thin;scrollbar-color:#3a4b5f transparent;margin:19px -20px 27px;padding:0 20px 8px;gap:7px}.day-button{flex:0 0 91px;min-height:63px;padding:11px}.day-name{font-size:11px}.day-kind{font-size:9px}.day-heading h2{font-size:23px}.day-heading p{font-size:11px}.day-number{font-size:9px}.exercise-header{padding:19px 18px 17px;gap:11px}.exercise-title{font-size:17px}.exercise-index{width:27px;height:27px;font-size:10px}.coach-notes{font-size:11px}.set-form{padding:17px 18px}.prescription{padding:12px;gap:9px;margin-bottom:17px}.prescription dt{font-size:8px;letter-spacing:.2px}.prescription dd{font-size:14px}.prescription .unit{font-size:9px}.input-grid{grid-template-columns:1fr 1fr;gap:13px 12px}.field-notes{grid-column:1/-1}.field textarea{height:66px}.field-label{font-size:10px}.set-footer{gap:12px;margin-top:14px}.site-footer{flex-direction:column;gap:9px;text-align:center;font-size:9px;padding:24px 20px}.site-footer p{max-width:290px}.site-footer p>span{padding:0 3px}.save-feedback{font-size:10px}.set-topline{margin-bottom:11px}.prescription-label{font-size:8px}.set-label{font-size:10px}}@media(max-width:380px){.brand-type{display:none}.header-inner{min-height:80px}.page-heading h1{font-size:31px}.page-shell{padding-left:16px;padding-right:16px}.page-heading{gap:8px}.page-heading .button{font-size:9px;padding:8px}.week-panel{padding:18px 14px;gap:12px}.day-nav{margin-left:-16px;margin-right:-16px;padding-left:16px;padding-right:16px}.prescription{gap:6px;padding:10px}.prescription dd{font-size:12px}.exercise-header,.set-form{padding-left:14px;padding-right:14px}}@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}*,*::before,*::after{animation-duration:.01ms!important;transition:none!important}}
:root{--control-bg:#101925}.plan-navigation{display:grid;grid-template-columns:minmax(0,1.4fr) minmax(0,1fr);gap:15px 20px;margin-top:23px}.plan-choice{display:flex;flex-direction:column;gap:8px;min-width:0}.plan-choice>span{font-size:10px;font-weight:700;color:#aebbc9;letter-spacing:.6px}.plan-choice select{width:100%;min-height:46px;padding:11px 36px 11px 13px;background-color:var(--control-bg);border:1px solid #3b4c60;border-radius:8px;color:var(--text);font:inherit;font-size:12px;text-overflow:ellipsis}.plan-choice select:focus-visible{outline:2px solid var(--blue);outline-offset:3px}.plan-choice select:disabled{opacity:.55;cursor:default}.navigation-status{grid-column:1/-1;font-size:11px;color:var(--blue);margin:0}.navigation-status:empty{display:none}.reference-heading{margin-top:29px}.reference-scroll{overflow:auto;max-height:72vh;border:1px solid var(--line);border-radius:12px;background:var(--panel-soft);scrollbar-color:#3a4b5f #111a26}.reference-scroll:focus-visible{outline:2px solid var(--blue);outline-offset:4px}.reference-table{border-collapse:separate;border-spacing:0;font-size:12px;width:100%;color:#d9e0e8}.reference-table th,.reference-table td{border-bottom:1px solid #293442;border-right:1px solid #293442;padding:11px 13px;vertical-align:top;min-width:130px;max-width:360px;white-space:pre-wrap;overflow-wrap:anywhere}.reference-table thead th{position:sticky;top:0;z-index:2;background:#202d3e;color:#aebdcd;font-size:10px;font-weight:700;text-align:center;min-width:130px}.reference-table tr>th:first-child{position:sticky;left:0;min-width:44px;max-width:44px;width:44px;padding:11px 8px;background:#182333;color:#8494a6;text-align:center;z-index:1;font-size:10px}.reference-table thead tr>th:first-child{z-index:3;background:#202d3e}.reference-table tr:last-child td,.reference-table tbody tr:last-child th{border-bottom:0}.reference-table tr>td:last-child{border-right:0}.reference-table tbody tr:nth-child(even) td{background:#141e2c}.reference-pagination{display:flex;align-items:center;justify-content:space-between;gap:12px;margin-top:17px}.reference-pagination p{font-size:11px;color:var(--muted);text-align:center;margin:0}.reference-pagination .button{font-size:11px;padding:10px 13px}.visually-hidden{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap}.logged-readonly{grid-template-columns:1fr 1fr;margin-bottom:14px}.readonly-label{font-size:11px;color:var(--gold);margin:0 0 14px}.readonly-athlete-notes{font-size:12px;color:var(--muted)}.readonly-athlete-notes p{white-space:pre-wrap;margin:5px 0 0}@media(max-width:700px){.plan-navigation{gap:14px;margin-top:20px;grid-template-columns:minmax(0,1.15fr) minmax(0,1fr)}.plan-choice>span{font-size:9px}.plan-choice select{font-size:11px;min-height:45px;padding-left:11px}.reference-table td{min-width:130px;max-width:260px;font-size:11px}.reference-pagination{flex-wrap:wrap;gap:10px}.reference-pagination p{flex:1;font-size:10px;min-width:95px}.reference-pagination .button{font-size:10px;padding:10px}.reference-heading{margin-top:25px}}@media(max-width:380px){.plan-navigation{grid-template-columns:1fr}.reference-pagination p{order:-1;flex-basis:100%}}

/* Phone layout: comfortable controls and contained workbook scrolling. */
.brand,.page-heading>div,.week-identity,.week-identity>div,.day-heading>div,.exercise-header>div{min-width:0}
.day-panel,.reference-scroll{min-width:0;max-width:100%}
.exercise-title,.day-name,.week-identity .eyebrow,.week-identity h2,.day-heading h2{overflow-wrap:anywhere}
.coach-notes p,.day-notes p,.readonly-athlete-notes p{overflow-wrap:anywhere;white-space:pre-wrap}
@media(max-width:700px){
  html{scroll-padding-top:calc(115px + env(safe-area-inset-top,0px));-webkit-text-size-adjust:100%}
  .header-inner{min-height:76px;gap:12px;padding:calc(8px + env(safe-area-inset-top,0px)) max(16px,env(safe-area-inset-right,0px)) 8px max(16px,env(safe-area-inset-left,0px))}
  .brand{gap:8px}
  .brand img{width:48px;height:48px}
  .brand-type{display:flex}
  .brand-type strong{font-size:17px;letter-spacing:2px}
  .brand-type>span{font-size:7px;letter-spacing:.7px;margin-top:3px}
  .private-badge{flex-shrink:0;font-size:10px;padding:7px;gap:5px}
  .private-badge svg{width:12px;height:12px}
  .page-shell{padding:20px max(16px,env(safe-area-inset-right,0px)) 28px max(16px,env(safe-area-inset-left,0px))}
  .page-heading{gap:12px;margin-bottom:18px;align-items:center}
  .page-heading>div{flex:1}
  .page-heading h1{font-size:clamp(30px,6vw,38px);line-height:1.2}
  .page-heading .eyebrow{font-size:10px;letter-spacing:1.1px;margin-bottom:7px}
  .page-description{font-size:13px;margin-top:7px}
  .page-heading .button{flex:0 0 46px;width:46px;min-height:46px;padding:0}
  .page-heading .button svg{width:20px;height:20px}
  .page-heading .button span{position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap;border:0}
  .button{min-height:46px;font-size:13px;touch-action:manipulation}
  .button-link{min-height:44px}
  .week-panel{flex-direction:column;align-items:stretch;gap:9px;padding:15px}
  .week-identity{gap:12px}
  .week-identity .eyebrow{font-size:11px;letter-spacing:.65px;line-height:1.5}
  .week-identity h2{font-size:23px;line-height:1.3}
  .week-marker{flex:0 0 4px}
  .week-detail{text-align:left;padding-left:16px}
  .week-detail>p{font-size:12px;letter-spacing:.2px;overflow-wrap:anywhere}
  .week-detail .sync-time{max-width:none;font-size:11px;margin-top:4px}
  .plan-navigation{grid-template-columns:minmax(0,1fr);gap:11px;margin-top:16px}
  .plan-choice{gap:6px}
  .plan-choice>span{font-size:12px;letter-spacing:.3px}
  .plan-choice select{min-height:50px;font-size:16px;line-height:1.4;padding:11px 36px 11px 13px;max-width:100%;min-width:0}
  .navigation-status{font-size:12px;overflow-wrap:anywhere}
  .day-nav{position:sticky;top:env(safe-area-inset-top,0px);z-index:5;gap:8px;margin:16px 0 20px;padding:8px 0 10px;background:#0d131df5;scroll-padding-inline:4px;scroll-snap-type:x proximity;overscroll-behavior-x:contain;-webkit-overflow-scrolling:touch}
  .day-button{flex:0 0 112px;min-height:64px;padding:10px;scroll-snap-align:start;touch-action:manipulation}
  .day-name{font-size:13px;line-height:1.35}
  .day-kind{font-size:11px;margin-top:5px}
  .day-heading{gap:10px;flex-wrap:wrap;align-items:flex-start;margin-bottom:15px}
  .day-heading>div{flex:1 1 170px}
  .day-heading h2{font-size:24px}
  .day-heading p{font-size:12px}
  .day-number{font-size:10px;padding:7px 9px}
  .day-notes{font-size:14px;line-height:1.6}
  .exercise-card{margin-bottom:16px}
  .exercise-header{padding:14px 16px;gap:10px}
  .exercise-index{width:28px;height:28px;font-size:11px}
  .exercise-title{font-size:19px;line-height:1.4}
  .coach-notes{font-size:13px;line-height:1.6}
  .coach-label{font-size:11px}
  .set-form{padding:14px 16px;scroll-margin-top:calc(115px + env(safe-area-inset-top,0px))}
  .set-topline{align-items:flex-start;gap:12px}
  .set-label{font-size:12px}
  .prescription-label{font-size:10px;text-align:right}
  .prescription{gap:10px;padding:11px;margin-bottom:14px}
  .prescription dt{font-size:11px;letter-spacing:.15px}
  .prescription dd{font-size:17px;line-height:1.45}
  .prescription .unit{font-size:12px}
  .input-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:12px}
  .field{gap:6px}
  .field-label{font-size:13px}
  .field-hint{font-size:11px;line-height:1.4}
  .field input,.field textarea{font-size:16px;min-height:50px;padding:12px;line-height:1.5;scroll-margin-block:calc(120px + env(safe-area-inset-top,0px)) 24px}
  .field textarea{height:68px;min-height:68px;font-size:16px}
  .input-unit input{padding-right:37px}
  .input-unit>span{font-size:12px}
  .set-footer{gap:10px;margin-top:12px;align-items:center}
  .set-footer .button{min-height:48px;font-size:14px;padding:12px 18px}
  .save-feedback{font-size:12px;line-height:1.6}
  .row-status .button-link{min-height:44px;font-size:12px}
  .readonly-label,.readonly-athlete-notes{font-size:13px;line-height:1.6}
  .global-alert{font-size:14px;padding:15px 16px;overflow-wrap:anywhere}
  .global-alert a{min-height:44px;align-items:center}
  .loading-detail{font-size:12px}
  .reference-scroll{max-height:65vh;max-height:65dvh;overscroll-behavior:contain;-webkit-overflow-scrolling:touch}
  .reference-table td{font-size:13px;padding:12px;min-width:145px}
  .reference-table thead th{font-size:11px}
  .reference-pagination{gap:10px}
  .reference-pagination p{order:-1;flex-basis:100%;font-size:12px;min-width:0}
  .reference-pagination .button{flex:1;min-width:0;min-height:48px;font-size:12px;padding:12px 8px}
  .site-footer{padding:24px max(16px,env(safe-area-inset-right,0px)) calc(24px + env(safe-area-inset-bottom,0px)) max(16px,env(safe-area-inset-left,0px));font-size:11px;line-height:1.6}
  .site-footer p{max-width:340px}
}
@media(max-width:480px){
  .prescription{grid-template-columns:repeat(2,minmax(0,1fr));gap:10px 18px}
  .set-footer{flex-direction:column;align-items:stretch;gap:8px}
  .set-footer>.button{width:100%}
  .set-footer .row-status .button-link{width:auto;padding-left:0;padding-right:0}
}