:root{--bg:#0d0d0d;--surface:#171716;--surface-2:#211f1b;--border:#2a2a2a;--border-2:#38342d;--text-1:#f5f5f0;--text-2:#d5d2cc;--text-3:#b7a88c;--accent:#e9d4c3;--lifting:#36492e;--recovery:#5b7a8c;--font-sans:"Barlow", Arial, sans-serif;--font-display:"Clash Display", "Barlow Condensed", Arial, sans-serif;--font-mono:"JetBrains Mono", monospace;--max:1120px}*{box-sizing:border-box}a{color:var(--accent);text-underline-offset:4px}.container{max-width:var(--max);margin:auto;padding:0 28px}.nav{border-bottom:1px solid var(--border);backdrop-filter:blur(14px);z-index:10;background:#0d0d0de0;position:sticky;top:0}.nav__inner{max-width:var(--max);justify-content:space-between;align-items:center;gap:24px;margin:auto;padding:18px 28px;display:flex}.logo{filter:brightness(0)saturate()invert(96%)sepia(8%)saturate(471%)hue-rotate(337deg)brightness(101%)contrast(92%);height:42px}.nav a{color:var(--text-2);text-decoration:none}.nav a:hover{color:var(--text-1)}.links{flex-wrap:wrap;gap:18px;font-size:14px;display:flex}@media (width<=720px){.links{display:none}}.hero{border-bottom:1px solid var(--border);padding:88px 0 30px;position:relative;overflow:hidden}.eyebrow{font-family:var(--font-mono);text-transform:uppercase;letter-spacing:.16em;color:var(--text-3);font-size:12px}h1,h2{font-family:var(--font-display);text-transform:uppercase;line-height:1.02}h1{letter-spacing:-.04em;max-width:840px;margin:18px 0 20px;font-size:clamp(40px,6vw,72px)}h2{color:var(--accent);letter-spacing:-.025em;margin:0 0 14px;font-size:clamp(26px,4vw,40px)}h3{color:var(--text-1);margin:0 0 8px;font-size:20px}p,li{color:var(--text-2);font-size:18px}.lead{max-width:820px;color:var(--text-1);font-size:clamp(20px,2.3vw,26px)}main{gap:22px;max-width:800px;margin:auto;padding:40px 28px 70px;display:grid}.calc-card{border:1px solid var(--border);background:linear-gradient(145deg,#1a1a1aeb,#10100ff0);border-radius:24px;padding:clamp(22px,4vw,36px);box-shadow:0 24px 70px #00000038}.form-group{margin-bottom:24px}.form-group label{font-family:var(--font-mono);color:var(--text-3);letter-spacing:.08em;text-transform:uppercase;margin-bottom:8px;font-size:13px;display:block}.form-control{background:var(--surface-2);border:1px solid var(--border-2);width:100%;color:var(--text-1);font-family:var(--font-sans);border-radius:12px;outline:none;padding:14px 16px;font-size:18px;transition:border-color .2s}.form-control:focus{border-color:var(--accent)}.row-2{grid-template-columns:1fr 1fr;gap:14px;display:grid}.toggle-group{gap:8px;display:flex}.toggle-btn{text-align:center;background:var(--surface-2);border:1px solid var(--border-2);color:var(--text-2);font-family:var(--font-sans);cursor:pointer;border-radius:12px;flex:1;padding:12px 16px;font-size:16px;transition:all .2s}.toggle-btn.active{background:var(--accent);color:var(--bg);border-color:var(--accent);font-weight:600}.calc-btn{background:var(--accent);width:100%;color:var(--bg);font-family:var(--font-sans);cursor:pointer;border:none;border-radius:12px;margin-top:12px;padding:16px;font-size:18px;font-weight:700;transition:background .2s}.calc-btn:hover{background:#dcc2ad}.results{border-top:1px solid var(--border);margin-top:32px;padding-top:32px;display:none}.results.active{animation:.4s forwards fadeUp;display:block}@keyframes fadeUp{0%{opacity:0;transform:translateY(10px)}to{opacity:1;transform:translateY(0)}}.headline-1rm{text-align:center;margin-bottom:26px}.headline-1rm .result-value{font-family:var(--font-display);color:var(--accent);font-size:clamp(56px,12vw,88px);line-height:1}.headline-1rm .result-label{font-family:var(--font-mono);color:var(--text-3);text-transform:uppercase;letter-spacing:.12em;margin-top:8px;font-size:12px}.pct-table{border-collapse:collapse;font-variant-numeric:tabular-nums;width:100%;margin-top:8px}.pct-table th,.pct-table td{text-align:left;border-bottom:1px solid var(--border);padding:12px 10px;font-size:15px}.pct-table th{font-family:var(--font-mono);text-transform:uppercase;letter-spacing:.08em;color:var(--text-3);font-size:11px;font-weight:500}.pct-table td:last-child,.pct-table th:last-child{text-align:right;color:var(--text-1);font-weight:600}.pct-table .zone{color:var(--text-1);font-weight:600}.pct-table .zone small{color:var(--text-3);margin-top:2px;font-size:12px;font-weight:400;display:block}.note{border-left:3px solid var(--recovery);background:#151515;border-radius:0 10px 10px 0;margin-top:22px;padding:12px 16px;font-size:15px}.cta-box{border:1px solid var(--border-2);text-align:center;background:#e9d4c314;border-radius:16px;margin-top:32px;padding:24px}.cta-box h3{font-family:var(--font-display);text-transform:uppercase;margin-bottom:12px;font-size:24px}.cta-box p{margin-bottom:20px;font-size:16px}.email-results-form{gap:12px;max-width:480px;margin:0 auto;display:flex}.email-results-form input{background:var(--surface-2);border:1px solid var(--border);min-width:0;color:var(--text-1);border-radius:10px;outline:none;flex:1;padding:12px 14px;font-size:15px}.email-results-form input::placeholder{color:var(--text-3)}.email-results-form button{background:var(--accent);color:var(--bg);font-weight:700;font-family:var(--font-sans);cursor:pointer;white-space:nowrap;border:none;border-radius:10px;padding:12px 20px;font-size:15px}.email-msg{min-height:18px;margin-top:12px;font-size:13px}.prose{max-width:800px;margin:auto;padding:0 28px 30px}.prose h2{margin-top:40px}.prose p{margin:0 0 16px}.prose a{color:var(--accent);text-decoration:underline}.related{max-width:800px;margin:auto;padding:10px 28px 60px}.related h2{margin-bottom:18px;font-size:24px}.related-grid{grid-template-columns:repeat(auto-fit,minmax(220px,1fr));gap:14px;display:grid}.related-grid a{background:var(--surface);border:1px solid var(--border);color:var(--text-1);border-radius:14px;padding:18px;text-decoration:none;transition:border-color .2s,transform .2s;display:block}.related-grid a:hover{border-color:var(--border-2);transform:translateY(-2px)}.related-grid strong{margin-bottom:4px;display:block}.related-grid span{color:var(--text-3);font-size:14px}.footer__inner{max-width:var(--max);flex-wrap:wrap;justify-content:space-between;gap:16px;margin:auto;padding:0 28px;display:flex}.footer__links{flex-wrap:wrap;gap:16px;display:flex}.footer__links a{color:var(--text-2);text-decoration:none}.legacy-page[data-astro-cid-stfxnurd]{padding-block:var(--space-7)}