/* CineAHO THR Calculator Stylesheet */

:root {
  /* Colors */
  --brand-rose: #f43f5e;
  --brand-rose-dark: #e11d48;
  --brand-crimson: #be123c;
  --brand-crimson-dark: #9f1239;
  
  --zone-1: #06b6d4; /* Cyan */
  --zone-2: #10b981; /* Green */
  --zone-3: #eab308; /* Yellow */
  --zone-4: #f97316; /* Orange */
  --zone-5: #ef4444; /* Red */

  --bg-dark: #0f0607; /* Dark charcoal with crimson tint */
  --panel-bg: rgba(26, 12, 14, 0.75);
  --border-light: rgba(255, 255, 255, 0.08);
  --text-light: #f8fafc;
  --text-muted: #a1a1aa;
  
  --transition-smooth: all 0.3s cubic-bezier(0.16, 1, 0.3, 1);
  --shadow-glow: 0 0 20px rgba(244, 63, 94, 0.15);
  --shadow-premium: 0 10px 30px rgba(0, 0, 0, 0.4);
}

/* Base resets */
* {
  margin: 0;
  padding: 0;
  box-sizing: border-box;
}

body {
  font-family: 'Noto Sans KR', 'Inter', sans-serif;
  background-color: var(--bg-dark);
  color: var(--text-light);
  min-height: 100vh;
  position: relative;
  overflow-x: hidden;
  line-height: 1.5;
}

/* Background Lighting */
.bg-glow {
  position: absolute;
  width: 500px;
  height: 500px;
  border-radius: 50%;
  filter: blur(130px);
  opacity: 0.12;
  pointer-events: none;
  z-index: 0;
}
.bg-glow-rose {
  background: var(--brand-rose);
  top: -100px;
  left: -100px;
}
.bg-glow-crimson {
  background: var(--brand-crimson);
  bottom: 15%;
  right: -100px;
}

/* Glass panel helper */
.glass-panel {
  background: var(--panel-bg);
  border: 1px solid var(--border-light);
  border-radius: 16px;
  backdrop-filter: blur(16px);
  -webkit-backdrop-filter: blur(16px);
  box-shadow: var(--shadow-premium);
  transition: var(--transition-smooth);
}
.glass-panel:hover {
  border-color: rgba(255, 255, 255, 0.15);
  box-shadow: var(--shadow-premium), 0 0 25px rgba(255,255,255,0.02);
}

/* ==========================================================================
   PORTAL HEADER
   ========================================================================== */
.main-header {
  display: flex;
  align-items: center;
  justify-content: space-between;
  padding: 1rem 2.5rem;
  position: sticky;
  top: 0;
  z-index: 100;
  height: 70px;
}
.glass-header {
  background: rgba(15, 6, 7, 0.8);
  border-bottom: 1px solid var(--border-light);
  backdrop-filter: blur(12px);
  -webkit-backdrop-filter: blur(12px);
}
.header-left {
  display: flex;
  align-items: center;
  gap: 12px;
}
.logo-circle {
  width: 38px;
  height: 38px;
  background: linear-gradient(135deg, var(--brand-rose), var(--brand-crimson));
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  font-family: 'Outfit', sans-serif;
  font-weight: 800;
  font-size: 1rem;
  color: #fff;
  box-shadow: 0 0 15px rgba(244, 63, 94, 0.4);
}
.logo-text {
  font-family: 'Outfit', sans-serif;
  font-size: 1.25rem;
  font-weight: 700;
  letter-spacing: -0.5px;
}
.logo-text span {
  font-weight: 400;
  color: var(--text-muted);
  font-size: 0.95rem;
}
.header-nav {
  flex-grow: 1;
  margin-left: 3rem;
  max-width: 800px;
}
.nav-list {
  display: flex;
  list-style: none;
  gap: 20px;
  overflow-x: auto;
  scrollbar-width: none; /* Firefox */
}
.nav-list::-webkit-scrollbar {
  display: none; /* Chrome/Safari */
}
.nav-list a {
  text-decoration: none;
  color: var(--text-muted);
  font-size: 0.9rem;
  font-weight: 500;
  white-space: nowrap;
  transition: var(--transition-smooth);
}
.nav-list a:hover, .nav-list a.active {
  color: var(--brand-rose);
}
.header-right {
  display: flex;
  align-items: center;
}
.btn-back-dashboard {
  background: rgba(255, 255, 255, 0.05);
  border: 1px solid rgba(255, 255, 255, 0.1);
  color: var(--text-light);
  padding: 8px 16px;
  border-radius: 8px;
  font-size: 0.85rem;
  font-weight: 500;
  cursor: pointer;
  display: flex;
  align-items: center;
  gap: 8px;
  transition: var(--transition-smooth);
}
.btn-back-dashboard:hover {
  background: var(--brand-rose);
  border-color: var(--brand-rose);
  box-shadow: 0 0 15px rgba(244, 63, 94, 0.3);
}

/* ==========================================================================
   MAIN LAYOUT & BANNER
   ========================================================================== */
.thr-container {
  max-width: 1200px;
  margin: 0 auto;
  padding: 1.5rem 2rem 4rem 2rem;
  position: relative;
  z-index: 1;
}
.sub-nav-back {
  margin-bottom: 1.25rem;
}
.back-link {
  text-decoration: none;
  color: var(--text-muted);
  font-size: 0.85rem;
  font-weight: 500;
  display: inline-flex;
  align-items: center;
  gap: 6px;
  transition: var(--transition-smooth);
}
.back-link:hover {
  color: var(--brand-rose);
}
.app-banner {
  display: flex;
  justify-content: space-between;
  align-items: center;
  padding: 2.25rem 3rem;
  margin-bottom: 2rem;
  background: linear-gradient(135deg, rgba(28, 11, 14, 0.85), rgba(45, 15, 20, 0.85));
  border-left: 4px solid var(--brand-rose);
}
.banner-info {
  display: flex;
  flex-direction: column;
  gap: 6px;
}
.badge-capsule {
  align-self: flex-start;
  background: rgba(244, 63, 94, 0.15);
  border: 1px solid rgba(244, 63, 94, 0.3);
  color: var(--brand-rose);
  padding: 4px 10px;
  border-radius: 9999px;
  font-size: 0.75rem;
  font-weight: 600;
  letter-spacing: 0.5px;
}
.banner-info h2 {
  font-size: 1.85rem;
  font-weight: 700;
  letter-spacing: -0.5px;
}
.banner-info p {
  color: var(--text-muted);
  font-size: 0.95rem;
}
.banner-decor {
  font-size: 3.5rem;
  color: var(--brand-rose);
  opacity: 0.18;
  animation: pulse-heart 2s infinite alternate;
}

@keyframes pulse-heart {
  0% { transform: scale(1); opacity: 0.15; }
  100% { transform: scale(1.1); opacity: 0.25; }
}

/* ==========================================================================
   GOAL SELECTOR SECTION
   ========================================================================== */
.goal-selector-section {
  margin-bottom: 2rem;
}
.gs-title {
  font-size: 0.95rem;
  font-weight: 600;
  color: var(--text-muted);
  margin-bottom: 0.75rem;
  display: flex;
  align-items: center;
  gap: 8px;
}
.gs-title i {
  color: var(--brand-rose);
}
.goal-cards {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 16px;
}
.goal-card {
  background: rgba(20, 10, 12, 0.6);
  border: 1px solid var(--border-light);
  border-radius: 12px;
  padding: 1.25rem 1.5rem;
  display: flex;
  align-items: center;
  gap: 16px;
  cursor: pointer;
  transition: var(--transition-smooth);
}
.goal-card:hover {
  border-color: rgba(244, 63, 94, 0.3);
  background: rgba(35, 15, 18, 0.4);
}
.goal-card.active {
  background: linear-gradient(135deg, var(--brand-rose), var(--brand-crimson));
  border-color: var(--brand-rose);
  box-shadow: 0 6px 20px rgba(244, 63, 94, 0.3);
}
.goal-icon {
  width: 44px;
  height: 44px;
  background: rgba(255, 255, 255, 0.05);
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 1.2rem;
  color: var(--brand-rose);
  transition: var(--transition-smooth);
}
.goal-card.active .goal-icon {
  background: rgba(255, 255, 255, 0.15);
  color: #fff;
}
.goal-desc {
  display: flex;
  flex-direction: column;
  gap: 2px;
}
.goal-desc strong {
  font-size: 1rem;
  color: var(--text-light);
}
.goal-desc span {
  font-size: 0.8rem;
  color: var(--text-muted);
}
.goal-card.active .goal-desc strong,
.goal-card.active .goal-desc span {
  color: #fff;
}

/* ==========================================================================
   INPUTS & SLIDERS PANEL
   ========================================================================== */
.calculator-grid {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 2rem;
  margin-bottom: 2rem;
}
.panel-header {
  display: flex;
  justify-content: space-between;
  align-items: center;
  padding: 1.25rem 1.75rem;
  border-bottom: 1px solid var(--border-light);
}
.panel-header.no-border {
  border-bottom: none;
  padding-bottom: 0.25rem;
}
.panel-header .title {
  font-size: 1.1rem;
  font-weight: 600;
  display: flex;
  align-items: center;
  gap: 8px;
}
.panel-header .title i {
  color: var(--brand-rose);
}
.panel-header .title-sub {
  font-size: 0.85rem;
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 1px;
  color: var(--text-muted);
}
.btn-reset, .btn-copy {
  background: rgba(255, 255, 255, 0.05);
  border: 1px solid rgba(255, 255, 255, 0.08);
  width: 36px;
  height: 36px;
  border-radius: 8px;
  color: var(--text-muted);
  cursor: pointer;
  display: flex;
  align-items: center;
  justify-content: center;
  transition: var(--transition-smooth);
}
.btn-reset:hover {
  background: rgba(239, 68, 68, 0.1);
  color: #ef4444;
  border-color: rgba(239, 68, 68, 0.2);
}
.btn-copy:hover {
  background: rgba(244, 63, 94, 0.1);
  color: var(--brand-rose);
  border-color: rgba(244, 63, 94, 0.2);
  box-shadow: 0 0 10px rgba(244, 63, 94, 0.15);
}

.grid-col-input {
  padding-bottom: 2rem;
}
.slider-group {
  padding: 1.75rem;
}
.slider-label-row {
  display: flex;
  justify-content: space-between;
  align-items: baseline;
  margin-bottom: 0.85rem;
}
.slider-label-row .label {
  font-weight: 500;
  font-size: 0.95rem;
}
.slider-label-row .value-display {
  font-size: 1.25rem;
}
.slider-label-row .value-display strong {
  font-weight: 700;
  font-family: 'Outfit', sans-serif;
}
.slider-label-row .value-display .unit {
  font-size: 0.85rem;
  color: var(--text-muted);
  font-weight: 400;
}

/* Customized range sliders */
.range-slider {
  -webkit-appearance: none;
  appearance: none;
  width: 100%;
  height: 6px;
  border-radius: 9999px;
  background: rgba(255, 255, 255, 0.1);
  outline: none;
  margin-bottom: 0.5rem;
  cursor: pointer;
}
.range-slider::-webkit-slider-thumb {
  -webkit-appearance: none;
  appearance: none;
  width: 18px;
  height: 18px;
  border-radius: 50%;
  background: var(--brand-rose);
  border: 3px solid #fff;
  cursor: pointer;
  box-shadow: 0 0 10px rgba(244, 63, 94, 0.5);
  transition: var(--transition-smooth);
}
.range-slider::-webkit-slider-thumb:hover {
  transform: scale(1.15);
  box-shadow: 0 0 15px rgba(244, 63, 94, 0.8);
}
.range-slider::-moz-range-thumb {
  width: 18px;
  height: 18px;
  border-radius: 50%;
  background: var(--brand-rose);
  border: 3px solid #fff;
  cursor: pointer;
  box-shadow: 0 0 10px rgba(244, 63, 94, 0.5);
  transition: var(--transition-smooth);
}
.range-slider::-moz-range-thumb:hover {
  transform: scale(1.15);
  box-shadow: 0 0 15px rgba(244, 63, 94, 0.8);
}

.range-bounds {
  display: flex;
  justify-content: space-between;
  font-size: 0.75rem;
  color: var(--text-muted);
  margin-bottom: 1rem;
}
.quick-inner-bounds {
  display: flex;
  gap: 6px;
  flex-wrap: wrap;
}
.quick-inner-bounds .inner-btn {
  background: rgba(255, 255, 255, 0.04);
  border: 1px solid var(--border-light);
  color: var(--text-muted);
  padding: 6px 12px;
  border-radius: 6px;
  font-size: 0.75rem;
  font-weight: 500;
  cursor: pointer;
  transition: var(--transition-smooth);
}
.quick-inner-bounds .inner-btn:hover {
  background: rgba(255, 255, 255, 0.08);
  color: var(--text-light);
}
.quick-inner-bounds .inner-btn.active {
  background: rgba(244, 63, 94, 0.15);
  border-color: var(--brand-rose);
  color: var(--brand-rose);
  font-weight: 600;
}
.slider-tip {
  font-size: 0.75rem;
  color: var(--text-muted);
  margin-top: 1rem;
  display: flex;
  align-items: center;
  gap: 5px;
}

/* Fitness card selectors styling */
.fitness-selector-group {
  padding: 0 1.75rem;
}
.fitness-selector-group .group-title {
  font-size: 0.85rem;
  font-weight: 600;
  color: var(--text-muted);
  margin-bottom: 0.75rem;
}
.fitness-cards {
  display: grid;
  grid-template-columns: repeat(5, 1fr);
  gap: 8px;
}
.fit-card {
  background: rgba(255, 255, 255, 0.03);
  border: 1px solid var(--border-light);
  border-radius: 8px;
  padding: 10px 6px;
  text-align: center;
  cursor: pointer;
  transition: var(--transition-smooth);
}
.fit-card:hover {
  background: rgba(255, 255, 255, 0.06);
  border-color: rgba(255, 255, 255, 0.12);
}
.fit-card.active {
  border-color: var(--brand-rose);
  background: rgba(244, 63, 94, 0.1);
  box-shadow: 0 0 15px rgba(244, 63, 94, 0.1);
}
.fit-title {
  font-size: 0.75rem;
  font-weight: 500;
  color: var(--text-muted);
  margin-bottom: 4px;
}
.fit-card.active .fit-title {
  color: var(--brand-rose);
  font-weight: 600;
}
.fit-value {
  font-size: 0.85rem;
  font-weight: 700;
  font-family: 'Outfit', sans-serif;
  color: var(--text-light);
}

/* ==========================================================================
   RESULTS & OUTPUTS PANEL
   ========================================================================== */
.grid-col-results {
  padding: 0 1.75rem 2rem 1.75rem;
  display: flex;
  flex-direction: column;
}
.dual-output-cards {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 16px;
  margin-top: 1rem;
  margin-bottom: 1.25rem;
}
.out-card {
  background: rgba(255, 255, 255, 0.02);
  border: 1px solid var(--border-light);
  border-radius: 12px;
  padding: 1.25rem;
  display: flex;
  align-items: center;
  gap: 16px;
}
.out-card .icon-wrap {
  width: 44px;
  height: 44px;
  border-radius: 10px;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 1.25rem;
}
.out-card .icon-wrap.color-red {
  background: rgba(239, 68, 68, 0.12);
  color: #ef4444;
}
.out-card .icon-wrap.color-rose {
  background: rgba(244, 63, 94, 0.12);
  color: var(--brand-rose);
}
.out-card .card-info {
  display: flex;
  flex-direction: column;
}
.out-card .card-info .lbl {
  font-size: 0.75rem;
  color: var(--text-muted);
}
.out-card .card-info h3 {
  font-size: 1.35rem;
  font-weight: 700;
  font-family: 'Outfit', sans-serif;
}
.out-card .card-info h3 .unit {
  font-size: 0.85rem;
  color: var(--text-muted);
  font-weight: 400;
}

/* Core Target Display Card */
.target-range-display {
  background: linear-gradient(135deg, rgba(38, 14, 18, 0.9), rgba(56, 20, 28, 0.9));
  border: 1px solid rgba(244, 63, 94, 0.25);
  border-radius: 12px;
  padding: 1.5rem;
  display: flex;
  align-items: center;
  gap: 20px;
  margin-bottom: 1.5rem;
}
.target-icon {
  width: 52px;
  height: 52px;
  background: rgba(244, 63, 94, 0.12);
  border: 1px solid rgba(244, 63, 94, 0.3);
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 1.5rem;
  color: var(--brand-rose);
}
.target-info {
  display: flex;
  flex-direction: column;
  gap: 2px;
}
.target-info .lbl {
  font-size: 0.8rem;
  color: var(--brand-rose);
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 0.5px;
}
.target-info h2 {
  font-size: 1.85rem;
  font-weight: 800;
  font-family: 'Outfit', sans-serif;
  color: #fff;
  line-height: 1.25;
}
.target-info h2 .unit {
  font-size: 1rem;
  font-weight: 400;
  color: var(--text-muted);
}
.target-info p {
  font-size: 0.85rem;
  color: var(--text-muted);
  margin-top: 2px;
}

/* Zones visual progress list */
.zones-visual-list {
  display: flex;
  flex-direction: column;
  gap: 12px;
}
.zone-bar-item {
  background: rgba(255, 255, 255, 0.02);
  border: 1px solid var(--border-light);
  border-radius: 10px;
  padding: 10px 14px;
  transition: var(--transition-smooth);
}
.zone-bar-item:hover {
  background: rgba(255, 255, 255, 0.04);
}
.zone-bar-item.active-highlight {
  border-color: var(--brand-rose);
  background: rgba(244, 63, 94, 0.04);
  box-shadow: 0 0 15px rgba(244, 63, 94, 0.06);
}
.zone-header {
  display: flex;
  justify-content: space-between;
  font-size: 0.8rem;
  font-weight: 600;
  margin-bottom: 6px;
}
.zone-header .title {
  color: var(--text-muted);
  display: flex;
  align-items: center;
  gap: 6px;
}
.zone-header .title i {
  font-size: 0.85rem;
}
.zone-bar-item.active-highlight .zone-header .title {
  color: var(--text-light);
  font-weight: 700;
}
.zone-header .range {
  font-family: 'Outfit', sans-serif;
  color: var(--text-light);
}
.zone-header .badge {
  background: var(--brand-rose);
  color: #fff;
  font-size: 0.65rem;
  padding: 1px 6px;
  border-radius: 4px;
  margin-left: 6px;
  font-weight: 600;
}
.bar-container {
  height: 8px;
  background: rgba(255, 255, 255, 0.05);
  border-radius: 9999px;
  position: relative;
  overflow: hidden;
}
.bar-fill {
  height: 100%;
  border-radius: 9999px;
  transition: var(--transition-smooth);
}
.intensity-lbl {
  position: absolute;
  right: 10px;
  top: 50%;
  transform: translateY(-50%);
  font-size: 0.65rem;
  font-weight: 700;
  color: rgba(255, 255, 255, 0.45);
  pointer-events: none;
}
.zone-bar-item.active-highlight .intensity-lbl {
  color: #fff;
}

/* Zone colors mapping */
.color-zone-1 { background-color: var(--zone-1); }
.color-zone-2 { background-color: var(--zone-2); }
.color-zone-3 { background-color: var(--zone-3); }
.color-zone-4 { background-color: var(--zone-4); }
.color-zone-5 { background-color: var(--zone-5); }

/* Apply marker colors in visual list when active */
#zone-item-1.active-highlight .zone-header .title i { color: var(--zone-1); }
#zone-item-2.active-highlight .zone-header .title i { color: var(--zone-2); }
#zone-item-3.active-highlight .zone-header .title i { color: var(--zone-3); }
#zone-item-4.active-highlight .zone-header .title i { color: var(--zone-4); }
#zone-item-5.active-highlight .zone-header .title i { color: var(--zone-5); }


/* ==========================================================================
   GUIDE TABLE SECTION
   ========================================================================== */
.guide-table-section {
  padding: 2.25rem;
  margin-bottom: 2rem;
}
.guide-table-section h3 {
  font-size: 1.25rem;
  font-weight: 700;
  margin-bottom: 1.25rem;
  display: flex;
  align-items: center;
  gap: 10px;
}
.table-container {
  overflow-x: auto;
  border-radius: 12px;
  border: 1px solid var(--border-light);
}
.thr-table {
  width: 100%;
  border-collapse: collapse;
  text-align: left;
  font-size: 0.85rem;
  background: rgba(20, 10, 12, 0.3);
}
.thr-table th {
  background: rgba(255, 255, 255, 0.04);
  padding: 14px 18px;
  font-weight: 600;
  color: var(--text-muted);
  border-bottom: 1px solid var(--border-light);
  font-size: 0.8rem;
  text-transform: uppercase;
}
.thr-table td {
  padding: 16px 18px;
  border-bottom: 1px solid var(--border-light);
  color: var(--text-muted);
  transition: var(--transition-smooth);
}
.thr-table tr:last-child td {
  border-bottom: none;
}
.thr-table tr:hover td {
  background: rgba(255, 255, 255, 0.02);
}

.thr-table tr.active-highlight td {
  background: rgba(244, 63, 94, 0.05);
  color: var(--text-light);
}
.thr-table tr.active-highlight td.val-hr {
  font-weight: 700;
}

.zone-title {
  font-weight: 600;
  color: var(--text-light) !important;
  display: flex;
  align-items: center;
  gap: 10px;
}
.zone-title .marker {
  width: 8px;
  height: 8px;
  border-radius: 50%;
  display: inline-block;
}

/* Table Markers map */
.row-zone-1 .marker { background-color: var(--zone-1); }
.row-zone-2 .marker { background-color: var(--zone-2); }
.row-zone-3 .marker { background-color: var(--zone-3); }
.row-zone-4 .marker { background-color: var(--zone-4); }
.row-zone-5 .marker { background-color: var(--zone-5); }

/* Table Text highlighting when active */
.row-zone-1.active-highlight td.val-hr { color: var(--zone-1); }
.row-zone-2.active-highlight td.val-hr { color: var(--zone-2); }
.row-zone-3.active-highlight td.val-hr { color: var(--zone-3); }
.row-zone-4.active-highlight td.val-hr { color: var(--zone-4); }
.row-zone-5.active-highlight td.val-hr { color: var(--zone-5); }

.table-footnote {
  font-size: 0.75rem;
  color: var(--text-muted);
  margin-top: 1rem;
  line-height: 1.4;
}

/* ==========================================================================
   RECOMMENDED PROGRAMS SECTION
   ========================================================================== */
.exercise-programs-section {
  margin-bottom: 2.5rem;
}
.section-title-row {
  font-size: 1.25rem;
  font-weight: 700;
  margin-bottom: 1.25rem;
  display: flex;
  align-items: center;
  gap: 10px;
}
.section-title-row i {
  color: var(--brand-rose);
}
.program-cards-grid {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 20px;
}
.program-card {
  padding: 1.75rem;
  display: flex;
  flex-direction: column;
  position: relative;
  overflow: hidden;
  border-top: 4px solid var(--border-light);
}
.program-card.active-highlight {
  border-top-color: var(--brand-rose);
  box-shadow: var(--shadow-premium), 0 0 15px rgba(244, 63, 94, 0.05);
}
.program-card .card-icon {
  width: 46px;
  height: 46px;
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 1.25rem;
  margin-bottom: 1.25rem;
}
.program-card .card-icon.color-zone-2 {
  background: rgba(16, 185, 129, 0.12);
  color: var(--zone-2);
}
.program-card .card-icon.color-zone-3 {
  background: rgba(234, 179, 8, 0.12);
  color: var(--zone-3);
}
.program-card .card-icon.color-zone-5 {
  background: rgba(239, 108, 108, 0.12);
  color: var(--zone-5);
}
.program-card h4 {
  font-size: 1.1rem;
  font-weight: 700;
  margin-bottom: 1rem;
  color: var(--text-light);
}
.steps-list {
  list-style: none;
  display: flex;
  flex-direction: column;
  gap: 12px;
  margin-bottom: 1.5rem;
  flex-grow: 1;
}
.steps-list li {
  font-size: 0.8rem;
  color: var(--text-muted);
  line-height: 1.45;
  display: flex;
  align-items: flex-start;
  gap: 8px;
}
.steps-list li strong {
  color: var(--text-light);
}
.steps-list .num {
  font-family: 'Outfit', sans-serif;
  background: rgba(255, 255, 255, 0.05);
  width: 18px;
  height: 18px;
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 0.65rem;
  font-weight: 700;
  color: var(--brand-rose);
  flex-shrink: 0;
  margin-top: 2px;
}
.program-card.active-highlight .steps-list .num {
  background: rgba(244, 63, 94, 0.15);
}
.frequency-lbl {
  font-size: 0.75rem;
  font-weight: 600;
  color: var(--brand-rose);
  background: rgba(244, 63, 94, 0.08);
  padding: 8px 12px;
  border-radius: 6px;
  text-align: center;
  margin-top: auto;
}

/* ==========================================================================
   GUIDE MANUAL DOCUMENTATION
   ========================================================================== */
.guide-details-section {
  padding: 2.5rem;
}
.guide-details-section h3 {
  font-size: 1.25rem;
  font-weight: 700;
  margin-bottom: 1rem;
  display: flex;
  align-items: center;
  gap: 10px;
}
.guide-details-section h3 i {
  color: #a855f7;
}
.guide-intro {
  font-size: 0.85rem;
  color: var(--text-muted);
  line-height: 1.6;
  margin-bottom: 2rem;
}
.guide-grid {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 2rem;
  margin-bottom: 1.75rem;
}
.guide-card {
  display: flex;
  flex-direction: column;
  gap: 1rem;
}
.guide-card h4 {
  font-size: 1rem;
  font-weight: 600;
  display: flex;
  align-items: center;
  gap: 8px;
}
.guide-card h4 i {
  color: var(--brand-rose);
}
.guide-list {
  list-style: none;
  display: flex;
  flex-direction: column;
  gap: 12px;
}
.guide-list li {
  font-size: 0.8rem;
  color: var(--text-muted);
  line-height: 1.45;
  display: flex;
  align-items: flex-start;
  gap: 10px;
}
.guide-list .num {
  font-family: 'Outfit', sans-serif;
  background: var(--brand-rose);
  color: #fff;
  width: 20px;
  height: 20px;
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 0.75rem;
  font-weight: 600;
  flex-shrink: 0;
}
.measurement-wrap {
  display: flex;
  flex-direction: column;
  gap: 14px;
}
.measure-box {
  background: rgba(255, 255, 255, 0.02);
  border: 1px solid var(--border-light);
  border-radius: 8px;
  padding: 14px;
}
.measure-box strong {
  font-size: 0.85rem;
  color: var(--text-light);
  display: block;
  margin-bottom: 6px;
}
.measure-box p {
  font-size: 0.75rem;
  color: var(--text-muted);
  line-height: 1.5;
}
.guide-karvonen-vs-simple {
  border-top: 1px solid var(--border-light);
  padding-top: 1.5rem;
  margin-top: 1.5rem;
}
.guide-karvonen-vs-simple h4 {
  font-size: 0.95rem;
  font-weight: 600;
  margin-bottom: 0.5rem;
  display: flex;
  align-items: center;
  gap: 6px;
}
.guide-karvonen-vs-simple h4 i {
  color: var(--brand-rose);
}
.comparison-note {
  font-size: 0.8rem;
  color: var(--text-muted);
  line-height: 1.6;
}

/* ==========================================================================
   FLOATING controls
   ========================================================================== */
.floating-controls-panel {
  position: fixed;
  bottom: 30px;
  right: 30px;
  display: flex;
  flex-direction: column;
  gap: 10px;
  z-index: 100;
}
.progress-ring-wrap {
  width: 50px;
  height: 50px;
  position: relative;
  display: flex;
  align-items: center;
  justify-content: center;
  background: var(--panel-bg);
  border: 1px solid var(--border-light);
  border-radius: 50%;
  box-shadow: var(--shadow-premium);
  backdrop-filter: blur(10px);
  -webkit-backdrop-filter: blur(10px);
}
.progress-ring-svg {
  transform: rotate(-90deg);
  position: absolute;
  top: 0;
  left: 0;
}
.progress-ring-circle-bg {
  fill: none;
  stroke: rgba(255, 255, 255, 0.05);
  stroke-width: 3;
}
.progress-ring-circle-indicator {
  fill: none;
  stroke: var(--brand-rose);
  stroke-width: 3;
  stroke-dasharray: 125.66; /* 2 * PI * r (r=20) */
  stroke-dashoffset: 125.66;
  stroke-linecap: round;
  transition: stroke-dashoffset 0.1s linear;
}
.progress-txt {
  font-size: 0.7rem;
  font-weight: 700;
  font-family: 'Outfit', sans-serif;
  color: var(--text-light);
}
.floating-btn {
  width: 50px;
  height: 50px;
  background: var(--panel-bg);
  border: 1px solid var(--border-light);
  border-radius: 50%;
  color: var(--text-muted);
  cursor: pointer;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 1.15rem;
  box-shadow: var(--shadow-premium);
  backdrop-filter: blur(10px);
  -webkit-backdrop-filter: blur(10px);
  transition: var(--transition-smooth);
}
.floating-btn:hover {
  background: var(--brand-rose);
  border-color: var(--brand-rose);
  color: #fff;
  transform: translateY(-2px);
  box-shadow: 0 5px 15px rgba(244, 63, 94, 0.4);
}

/* ==========================================================================
   FOOTER
   ========================================================================== */
.main-footer {
  text-align: center;
  padding: 2.5rem;
  border-top: 1px solid var(--border-light);
  background: rgba(10, 4, 5, 0.5);
  font-size: 0.8rem;
  color: var(--text-muted);
}
.main-footer p {
  margin-bottom: 6px;
}
.footer-note {
  font-size: 0.7rem;
  opacity: 0.6;
}

/* ==========================================================================
   PRINT MEDIA RULES
   ========================================================================== */
@media print {
  body {
    background: #fff !important;
    color: #000 !important;
    font-size: 10pt;
  }
  
  .bg-glow, 
  .main-header,
  .sub-nav-back,
  .btn-reset,
  .btn-copy,
  .quick-inner-bounds,
  .slider-tip,
  .fitness-selector-group,
  .floating-controls-panel,
  .main-footer,
  .table-footnote,
  input[type="range"] {
    display: none !important;
  }

  .thr-container {
    max-width: 100% !important;
    padding: 0 !important;
    margin: 0 !important;
  }

  .glass-panel, .goal-card, .out-card, .target-range-display, .zone-bar-item {
    background: #fff !important;
    border: 1px solid #ddd !important;
    color: #000 !important;
    box-shadow: none !important;
    backdrop-filter: none !important;
    -webkit-backdrop-filter: none !important;
  }

  .app-banner {
    padding: 1.25rem !important;
    border: 1px solid #ccc !important;
    border-left: 4px solid #000 !important;
    margin-bottom: 1.5rem !important;
  }

  .goal-cards {
    grid-template-columns: repeat(4, 1fr) !important;
    gap: 8px !important;
    margin-bottom: 1.5rem !important;
  }
  .goal-card {
    padding: 8px !important;
    gap: 8px !important;
  }
  .goal-card.active {
    background: #f3f4f6 !important;
    border: 2px solid #000 !important;
  }
  .goal-card.active .goal-desc strong {
    color: #000 !important;
  }

  .calculator-grid {
    grid-template-columns: 1fr !important;
    gap: 1.25rem !important;
  }

  .grid-col-results {
    padding: 0 !important;
  }

  .dual-output-cards {
    margin-top: 0.5rem !important;
    margin-bottom: 0.75rem !important;
  }
  
  .target-range-display {
    padding: 1rem !important;
    border: 2px solid #000 !important;
  }
  .target-info h2 {
    color: #000 !important;
  }

  .thr-table {
    border: 1px solid #ccc !important;
  }
  .thr-table th {
    background: #f3f4f6 !important;
    color: #000 !important;
    border-bottom: 1px solid #ccc !important;
  }
  .thr-table td {
    border-bottom: 1px solid #eee !important;
    color: #333 !important;
  }
  .thr-table tr.active-highlight td {
    background: #f9fafb !important;
    border: 2px solid #000 !important;
  }
  
  .program-cards-grid {
    grid-template-columns: 1fr !important;
    gap: 12px !important;
  }
  .program-card {
    padding: 1rem !important;
    page-break-inside: avoid;
  }
  
  .guide-details-section {
    page-break-before: always;
    padding: 1.5rem 0 !important;
    border: none !important;
  }
  .guide-grid {
    grid-template-columns: 1fr !important;
    gap: 1.5rem !important;
  }
}