.app{max-width:960px;margin:0 auto;padding:0 20px 80px}header{padding:36px 0 26px;border-bottom:1px solid var(--border);margin-bottom:26px;display:flex;align-items:center;justify-content:space-between;gap:20px}.header-left{display:flex;flex-direction:column;gap:3px}.header-eyebrow{font-size:11px;font-weight:700;letter-spacing:.1em;text-transform:uppercase;color:var(--blue)}.header-title{font-size:28px;font-weight:800;color:var(--text-1);letter-spacing:-.03em;line-height:1.15}.tabs-nav{display:flex;border-bottom:1px solid var(--border);margin-bottom:22px}.tab-btn{display:flex;align-items:center;gap:8px;padding:11px 18px;background:none;border:none;border-bottom:2px solid transparent;margin-bottom:-1px;cursor:pointer;font-family:var(--font);font-size:13px;font-weight:600;color:var(--text-4);transition:color .15s;white-space:nowrap}.tab-btn:hover{color:var(--text-3)}.tab-btn.active{color:var(--blue);border-bottom-color:var(--blue)}.step-num{width:20px;height:20px;border-radius:50%;background:#f3f4f6;border:1px solid var(--border);display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;color:var(--text-4);flex-shrink:0;transition:all .15s}.tab-btn.active .step-num{background:var(--blue);border-color:var(--blue);color:#fff}.tab-label-short{display:none}.panel{display:none;animation:fadeIn .2s ease}.panel.active{display:block}@keyframes fadeIn{0%{opacity:0;transform:translateY(4px)}to{opacity:1;transform:translateY(0)}}.card{background:var(--surface);border:1px solid var(--border);border-radius:var(--radius-lg);padding:22px 24px;margin-bottom:14px;box-shadow:var(--shadow)}.section-label{font-size:11px;font-weight:700;letter-spacing:.08em;text-transform:uppercase;color:var(--text-4);margin-bottom:16px}.form-grid{display:grid;grid-template-columns:1fr 1fr;gap:14px;margin-bottom:16px}.form-grid-3{grid-template-columns:1fr 1fr 1fr}.field{display:flex;flex-direction:column;gap:5px}.field label{font-size:12px;font-weight:600;color:var(--text-2)}input[type=number],input[type=text],select{background:var(--surface);border:1.5px solid var(--border);border-radius:var(--radius-sm);color:var(--text-1);font-family:var(--font);font-size:14px;font-weight:500;padding:9px 11px;outline:none;transition:border-color .15s,box-shadow .15s;width:100%;appearance:none}input:focus,select:focus{border-color:var(--blue);box-shadow:0 0 0 3px #2563eb1a}select{cursor:pointer;background-image:url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' width='12' height='12' viewBox='0 0 24 24' fill='none' stroke='%236b7280' stroke-width='2.5'%3E%3Cpath d='m6 9 6 6 6-6'/%3E%3C/svg%3E");background-repeat:no-repeat;background-position:right 10px center;padding-right:32px}.hint{font-size:11px;color:var(--text-4);line-height:1.5;margin-top:3px}.methods-grid{display:grid;grid-template-columns:repeat(5,1fr);gap:8px;margin-bottom:18px}.method-card{background:var(--surface-2);border:1.5px solid var(--border);border-radius:var(--radius-md);padding:13px 12px;cursor:pointer;transition:border-color .15s,background .15s,box-shadow .15s}.method-card:hover{border-color:#9ca3af;background:#f3f4f6}.method-card.selected{border-color:var(--blue);background:var(--blue-light);box-shadow:0 0 0 3px #2563eb17}.method-name{font-size:12px;font-weight:700;color:var(--text-1);margin-bottom:4px;line-height:1.3}.method-card.selected .method-name{color:var(--blue)}.method-desc{font-size:11px;color:var(--text-3);line-height:1.4;margin-bottom:6px}.method-accuracy{font-size:10px;font-weight:600;color:var(--text-4)}.method-card.selected .method-accuracy{color:#4f80e0}.wizard-card{display:flex;flex-direction:column;gap:10px}.wizard-q{font-size:18px;font-weight:700;color:var(--text-1);line-height:1.3}.wizard-sub{font-size:13px;color:var(--text-3);margin-top:2px}.wizard-choices{display:flex;gap:10px;margin-top:14px;flex-wrap:wrap}.wizard-btn{flex:1;min-width:140px;background:var(--surface-2);border:1.5px solid var(--border);border-radius:var(--radius-md);padding:14px 18px;cursor:pointer;text-align:left;transition:border-color .15s,background .15s;font-family:var(--font);position:relative}.wizard-btn:hover{border-color:var(--blue);background:var(--blue-light)}.wizard-btn strong{display:block;font-size:14px;font-weight:700;color:var(--text-1);margin-bottom:3px}.wizard-btn span{display:block;font-size:12px;color:var(--text-3)}.wizard-btn-yes{border-color:var(--blue);background:var(--blue-light)}.wizard-btn-yes strong{color:var(--blue)}.wizard-back{background:none;border:none;color:var(--text-3);font-size:12px;font-family:var(--font);cursor:pointer;padding:4px 0;margin-top:6px}.wizard-back:hover{color:var(--text-1)}.method-selected-row{display:flex;align-items:center;justify-content:space-between;padding:10px 14px;background:var(--blue-light);border:1.5px solid var(--blue);border-radius:var(--radius-md);margin-bottom:14px}.method-selected-label{font-size:13px;font-weight:600;color:var(--blue)}.change-method-btn{background:none;border:none;color:var(--blue);font-size:12px;font-family:var(--font);cursor:pointer;font-weight:600;padding:0}.change-method-btn:hover{text-decoration:underline}.info-tip{position:absolute;top:8px;right:10px;font-size:13px;color:var(--blue);cursor:default;font-weight:400;line-height:1}.info-tip:after{content:attr(data-tip);position:absolute;bottom:calc(100% + 6px);right:0;left:auto;transform:none;background:#1e293b;color:#fff;font-size:12px;font-weight:400;line-height:1.5;padding:8px 10px;border-radius:8px;width:220px;white-space:normal;text-align:left;pointer-events:none;opacity:0;transition:opacity .15s;z-index:10}.info-tip:hover:after{opacity:1}.info-tip-mobile{display:none;font-size:11px;color:var(--text-3);margin-top:6px;line-height:1.4}@media(hover:none){.info-tip{display:none}.info-tip-mobile{display:block}}.input-zone{background:var(--surface-2);border:1px solid var(--border);border-radius:var(--radius-md);padding:16px;margin-bottom:18px}.result-banner{background:var(--surface);border:1.5px solid var(--border);border-radius:var(--radius-lg);padding:22px 24px}.result-top{display:flex;align-items:center;gap:14px;margin-bottom:14px;flex-wrap:wrap}.result-number{display:flex;align-items:baseline;gap:7px}.result-big{font-size:50px;font-weight:700;color:var(--blue);line-height:1;letter-spacing:-.03em}.result-unit{font-size:15px;font-weight:500;color:var(--text-3)}.result-badge{padding:5px 13px;border-radius:20px;font-size:12px;font-weight:700;letter-spacing:.02em}.badge-excellent{background:var(--green-light);color:var(--green)}.badge-good{background:var(--blue-light);color:var(--blue)}.badge-average{background:var(--amber-light);color:var(--amber)}.badge-below{background:var(--orange-light);color:var(--orange)}.badge-poor{background:var(--red-light);color:var(--red)}.pct-wrap{margin:2px 0 4px}.pct-track{width:100%;height:8px;border-radius:4px;background:#f3f4f6;position:relative;overflow:visible}.pct-fill{height:100%;border-radius:4px;background:linear-gradient(90deg,#bfcffd,var(--blue));transition:width .5s cubic-bezier(.34,1.56,.64,1)}.pct-dot{position:absolute;top:50%;width:16px;height:16px;border-radius:50%;background:var(--blue);border:2.5px solid #fff;box-shadow:0 1px 4px #2563eb59;transform:translate(-50%,-50%);transition:left .5s cubic-bezier(.34,1.56,.64,1)}.pct-labels{display:flex;justify-content:space-between;font-size:10px;font-weight:600;color:var(--text-4);margin-top:7px;letter-spacing:.03em}.result-context{font-size:13px;color:var(--text-3);margin-top:10px;line-height:1.5}.alert-info{background:var(--blue-light);border:1px solid var(--blue-mid);border-radius:var(--radius-sm);padding:10px 13px;font-size:12px;font-weight:500;color:#1d4ed8;margin-bottom:10px}.metrics-row{display:grid;grid-template-columns:repeat(3,1fr);gap:12px;margin-bottom:14px}.metric{background:var(--surface);border:1px solid var(--border);border-radius:var(--radius-md);padding:16px;box-shadow:var(--shadow)}.metric-label{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.07em;color:var(--text-4);margin-bottom:8px}.metric-val{font-size:24px;font-weight:700;color:var(--text-1);letter-spacing:-.02em}.metric-sub{font-size:11px;color:var(--text-4);margin-top:3px}.pop-header{display:grid;grid-template-columns:72px 1fr 132px;gap:12px;padding-bottom:8px;border-bottom:1px solid var(--border);font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--text-4)}.pop-row{display:grid;grid-template-columns:72px 1fr 132px;gap:12px;align-items:center;padding:9px 0;border-bottom:1px solid var(--border)}.pop-row:last-child{border-bottom:none}.pop-row.my-age{background:var(--blue-light);margin:0 -24px;padding:9px 24px;border-left:3px solid var(--blue)}.pop-age-label{font-size:13px;font-weight:600;color:var(--text-1)}.pop-sparkbars{position:relative;height:20px}.pop-vals{font-size:11px;font-weight:500;color:var(--text-3);text-align:right;font-variant-numeric:tabular-nums}.scenario-row{display:flex;gap:10px;margin-bottom:16px}.sc-btn{flex:1;padding:13px 12px;background:var(--surface);border:1.5px solid var(--border);border-radius:var(--radius-md);cursor:pointer;font-family:var(--font);font-size:13px;font-weight:600;color:var(--text-3);text-align:center;transition:all .15s;line-height:1.4}.sc-btn:hover{border-color:#9ca3af;color:var(--text-1)}.sc-btn.active{border-color:var(--blue);background:var(--blue-light);color:var(--blue);box-shadow:0 0 0 3px #2563eb14}.sc-rate{font-size:11px;font-weight:500;color:var(--text-4);margin-top:2px}.sc-btn.active .sc-rate{color:#4f80e0}.proj-header{display:grid;grid-template-columns:108px 80px 1fr 108px 94px;gap:12px;padding-bottom:8px;border-bottom:1px solid var(--border);font-size:10px;font-weight:700;text-transform:uppercase;letter-spacing:.08em;color:var(--text-4)}.proj-row{display:grid;grid-template-columns:108px 80px 1fr 108px 94px;gap:12px;align-items:center;padding:8px 0;border-bottom:1px solid var(--border);font-size:13px}.proj-row:last-child{border-bottom:none}.proj-row.now{background:var(--blue-light);margin:0 -24px;padding:8px 24px;border-left:3px solid var(--blue)}.proj-bar-inner{height:4px;border-radius:2px;background:var(--blue);transition:width .4s ease}.chart-wrap{position:relative}.legend{display:flex;flex-wrap:wrap;gap:14px;margin-top:12px;font-size:12px;font-weight:500;color:var(--text-3)}.legend-item{display:flex;align-items:center;gap:6px}.legend-dot{width:12px;height:3px;border-radius:2px;flex-shrink:0}.sources{font-size:11px;color:var(--text-4);line-height:1.7;margin-top:14px;padding-top:14px;border-top:1px solid var(--border)}.sources strong{color:var(--text-3);font-weight:600}.fc-intro{font-size:13px;color:var(--text-3);line-height:1.6;margin-bottom:20px;padding-bottom:16px;border-bottom:1px solid var(--border)}.fc-intro strong{color:var(--text-2);font-weight:600}.fc-timeline{display:grid;grid-template-columns:repeat(4,1fr);gap:12px}.fc-col{display:flex;flex-direction:column;gap:0}.fc-col-header{display:flex;flex-direction:column;gap:3px;padding-bottom:12px;margin-bottom:12px;border-bottom:2px solid var(--border)}.fc-col-header.now{border-bottom-color:var(--blue)}.fc-col-header.y10{border-bottom-color:var(--green)}.fc-col-header.y20{border-bottom-color:var(--amber)}.fc-col-header.y30{border-bottom-color:var(--red)}.fc-col-header.y40{border-bottom-color:#7c3aed}.fc-col-horizon{font-size:10px;font-weight:700;letter-spacing:.08em;text-transform:uppercase}.fc-col-header.now .fc-col-horizon{color:var(--blue)}.fc-col-header.y10 .fc-col-horizon{color:var(--green)}.fc-col-header.y20 .fc-col-horizon{color:var(--amber)}.fc-col-header.y30 .fc-col-horizon{color:var(--red)}.fc-col-header.y40 .fc-col-horizon{color:#7c3aed}.fc-col-vo2{font-size:20px;font-weight:700;color:var(--text-1);letter-spacing:-.02em;line-height:1}.fc-col-age{font-size:11px;color:var(--text-4);font-weight:500;margin-top:1px}.fc-activity{display:flex;align-items:flex-start;gap:8px;padding:7px 0;border-bottom:1px solid #f3f4f6;font-size:12px;line-height:1.4}.fc-activity:last-child{border-bottom:none}.fc-icon{font-size:15px;flex-shrink:0;width:20px;text-align:center;margin-top:0}.fc-act-text{color:var(--text-2);font-weight:500}.fc-act-detail{font-size:11px;color:var(--text-4);font-weight:400}.fc-threshold{display:inline-block;font-size:10px;font-weight:700;padding:2px 6px;border-radius:4px;background:#f3f4f6;color:var(--text-3);margin-top:3px;white-space:nowrap}.fc-warning{margin-top:12px;padding:10px 12px;border-radius:var(--radius-sm);font-size:12px;font-weight:500;line-height:1.5;border-left:3px solid}.fc-warning.good{background:var(--green-light);color:#065f46;border-color:var(--green)}.fc-warning.warn{background:var(--amber-light);color:#78350f;border-color:var(--amber)}.fc-warning.danger{background:var(--red-light);color:#7f1d1d;border-color:var(--red)}.fc-attia-box{margin-top:16px;padding:14px 16px;background:#f8faff;border:1px solid #dbeafe;border-radius:var(--radius-md);font-size:12px;color:#1e3a8a;line-height:1.6}.fc-attia-box strong{font-weight:700}@media(max-width:720px){.fc-timeline{grid-template-columns:repeat(2,1fr)}}@media(max-width:480px){.fc-timeline{grid-template-columns:1fr}}footer{margin-top:48px;padding:18px 0;border-top:1px solid var(--border);display:flex;justify-content:space-between;font-size:11px;font-weight:500;color:var(--text-4)}@media(max-width:720px){.methods-grid{grid-template-columns:repeat(2,1fr)}.form-grid-3,.metrics-row{grid-template-columns:1fr 1fr}.proj-header,.proj-row{grid-template-columns:90px 70px 1fr 90px}.proj-header>*:last-child,.proj-row>*:last-child{display:none}}@media(max-width:480px){.methods-grid{grid-template-columns:1fr}.scenario-row{flex-direction:column}.metrics-row{grid-template-columns:1fr}}@media(max-width:640px){.tab-btn{flex:1;flex-direction:column;align-items:center;justify-content:center;gap:4px;padding:8px 4px;font-size:10px;text-align:center}.tab-label{display:none}.tab-label-short{display:block;font-size:10px;font-weight:600;line-height:1.2}.step-num{width:18px;height:18px;font-size:9px}.app{padding:0 12px 60px}.card{padding:16px}footer{flex-direction:column;gap:4px}}.rhr-formula{background:var(--blue-light);border:1px solid var(--blue-mid);border-radius:var(--radius-sm);padding:10px 16px;font-size:15px;font-weight:600;color:var(--text-1);margin:12px 0 8px;text-align:center;letter-spacing:.01em}.rhr-formula sub{font-size:.65em}.share-btn{display:inline-flex;align-items:center;gap:8px;background:var(--surface-2);border:1px solid var(--border);border-radius:var(--radius-sm);padding:8px 16px;font-size:13px;font-weight:600;color:var(--text-2);cursor:pointer;margin-top:14px;font-family:var(--font);transition:background .15s}.share-btn:hover{background:#e5e7eb}.share-toast{position:fixed;bottom:28px;left:50%;transform:translate(-50%);background:#111827;color:#fff;padding:10px 22px;border-radius:20px;font-size:13px;font-weight:600;font-family:var(--font);z-index:999;opacity:0;transition:opacity .2s;pointer-events:none;white-space:nowrap}.share-toast.show{opacity:1}.improve-protocol-header{font-size:16px;font-weight:700;color:var(--text-1);margin-bottom:8px}.improve-plan{display:flex;flex-direction:column;gap:12px;margin-bottom:16px}.improve-session{display:flex;align-items:flex-start;gap:12px}.improve-day{font-size:11px;font-weight:700;text-transform:uppercase;letter-spacing:.06em;color:var(--text-4);width:32px;padding-top:2px;flex-shrink:0}.improve-session-body{flex:1}.improve-session-name{font-size:13px;font-weight:600;color:var(--text-1);line-height:1.4}.improve-session-meta{font-size:12px;color:var(--text-3);display:flex;gap:12px;margin-top:3px;flex-wrap:wrap}.improve-zone{font-weight:700}.improve-zones-ref{border-top:1px solid var(--border);padding-top:12px;margin-top:4px}.improve-zones-grid{display:flex;gap:20px;font-size:12px;font-weight:600;color:var(--text-2);flex-wrap:wrap}.faq-section{max-width:960px;margin:40px auto 0;padding:0 20px 60px}.faq-section-label{font-size:11px;font-weight:700;letter-spacing:.1em;text-transform:uppercase;color:var(--text-4);margin-bottom:8px}.faq-section-title{font-size:22px;font-weight:700;color:var(--text-1);margin-bottom:20px;letter-spacing:-.02em}.faq-list{display:flex;flex-direction:column;gap:4px}.faq-item{border:1px solid var(--border);border-radius:var(--radius-md);background:var(--surface);overflow:hidden}.faq-q{padding:14px 16px;font-size:14px;font-weight:600;color:var(--text-1);cursor:pointer;display:flex;justify-content:space-between;align-items:center;user-select:none;gap:12px}.faq-q:after{content:"+";font-size:18px;font-weight:400;color:var(--text-4);flex-shrink:0;line-height:1}.faq-item.open .faq-q:after{content:"−"}.faq-item.open .faq-q{color:var(--blue)}.faq-a{display:none;padding:0 16px 14px;font-size:13px;color:var(--text-3);line-height:1.7}.faq-item.open .faq-a{display:block}