:root{
  --ink:#15181d; --paper:#fafaf8; --panel:#ffffff; --line:#e4e3de;
  --track:#b5342a; --track-deep:#8e2620; --gold:#d9a521; --steel:#697079;
  --green:#2f8f4e; --amber:#d98a21; --radius:14px;
}
*{box-sizing:border-box;margin:0;padding:0;-webkit-tap-highlight-color:transparent;}
html{scroll-behavior:smooth;}
body{font-family:'Barlow',system-ui,sans-serif;background:var(--paper);color:var(--ink);line-height:1.5;font-size:16px;
  padding-bottom:calc(72px + env(safe-area-inset-bottom));}
a{color:inherit;}
button{font:inherit;}
.cond{font-family:'Barlow Condensed',sans-serif;}
.wrap{max-width:680px;margin:0 auto;padding:0 16px;}

/* top bar */
.topbar{position:sticky;top:0;z-index:50;background:var(--ink);color:#fff;padding:10px 16px 12px;}
.topbar-row{display:flex;justify-content:space-between;align-items:center;max-width:680px;margin:0 auto;gap:10px;}
.brand{font-family:'Barlow Condensed',sans-serif;font-weight:800;font-size:20px;letter-spacing:.06em;text-transform:uppercase;text-decoration:none;}
.brand span{color:var(--gold);}
.pill{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:12.5px;letter-spacing:.1em;text-transform:uppercase;
  border:1.5px solid rgba(255,255,255,.55);border-radius:999px;padding:4px 10px;white-space:nowrap;}
.pill.gold{border-color:var(--gold);color:var(--gold);}
.lane{position:relative;max-width:680px;margin:8px auto 0;height:14px;background:var(--track-deep);border-radius:7px;overflow:hidden;}
.lane::after{content:"";position:absolute;left:0;right:0;top:50%;height:2px;margin-top:-1px;
  background:repeating-linear-gradient(90deg,rgba(255,255,255,.55) 0 10px,transparent 10px 20px);}
.lane-fill{position:absolute;left:0;top:0;bottom:0;width:0%;background:var(--track);transition:width .35s ease;}
.lane-runner{position:absolute;top:50%;left:0%;transform:translate(-50%,-50%);font-size:13px;line-height:1;transition:left .35s ease;z-index:2;}
.trackbar-count{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:13px;letter-spacing:.08em;color:var(--gold);}

/* hero */
.hero{background:var(--track);color:#fff;padding:30px 20px 26px;position:relative;overflow:hidden;}
.hero::before{content:"";position:absolute;inset:0;background:repeating-linear-gradient(0deg,transparent 0 56px,rgba(255,255,255,.16) 56px 59px);pointer-events:none;}
.hero-inner{max-width:680px;margin:0 auto;position:relative;}
.eyebrow{font-family:'Barlow Condensed',sans-serif;font-weight:700;letter-spacing:.22em;text-transform:uppercase;font-size:13px;color:#ffd98a;margin-bottom:4px;}
.hero h1{font-family:'Barlow Condensed',sans-serif;font-weight:800;font-size:clamp(44px,12vw,84px);line-height:.92;text-transform:uppercase;}
.hero p{margin-top:10px;max-width:46ch;font-size:16px;color:#ffe9e6;}
.hero-meta{display:flex;gap:8px;flex-wrap:wrap;margin-top:14px;}
.hero-meta span{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:13px;letter-spacing:.1em;text-transform:uppercase;
  border:1.5px solid rgba(255,255,255,.6);border-radius:999px;padding:4px 12px;}
.hero.ink{background:var(--ink);} .hero.ink::before{opacity:.5;}

/* sections and cards */
.phase{margin-top:28px;}
.phase-head{display:flex;align-items:baseline;gap:12px;border-bottom:3px solid var(--ink);padding-bottom:6px;margin-bottom:6px;}
.phase-num{font-family:'Barlow Condensed',sans-serif;font-weight:800;font-size:14px;letter-spacing:.12em;color:var(--track);text-transform:uppercase;white-space:nowrap;}
.phase-title{font-family:'Barlow Condensed',sans-serif;font-weight:800;font-size:clamp(24px,6vw,32px);text-transform:uppercase;line-height:1;}
.phase-note{font-size:14.5px;color:var(--steel);margin:8px 0 14px;}
.phase-note strong{color:var(--ink);}
.superset{border-left:3px solid var(--ink);padding-left:12px;margin-bottom:22px;}
.superset-tag{display:inline-block;margin:0 0 10px;font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:13px;letter-spacing:.14em;text-transform:uppercase;color:#fff;background:var(--ink);border-radius:6px;padding:4px 10px;}
.card{background:var(--panel);border:1px solid var(--line);border-radius:var(--radius);padding:16px 16px 14px;margin-bottom:12px;position:relative;}
.card.done{border-color:var(--gold);}
.card.done::after{content:"DONE";position:absolute;top:12px;right:12px;font-family:'Barlow Condensed',sans-serif;font-weight:800;font-size:13px;letter-spacing:.18em;color:var(--gold);border:2px solid var(--gold);border-radius:6px;padding:2px 8px;transform:rotate(-6deg);}
.card h3{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:22px;text-transform:uppercase;line-height:1.05;padding-right:70px;}
.dose{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:15px;letter-spacing:.06em;color:var(--track);text-transform:uppercase;margin-top:2px;}
.loadline{margin-top:8px;font-size:15px;font-weight:600;}
.loadline small{display:block;font-weight:400;color:var(--steel);font-size:13.5px;}
.chips{display:flex;gap:6px;flex-wrap:wrap;margin-top:8px;}
.chip{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:13px;letter-spacing:.04em;border:1.5px solid var(--line);border-radius:999px;padding:3px 10px;color:var(--steel);background:var(--paper);}
.chip b{color:var(--ink);}
.why{font-size:14.5px;color:var(--steel);margin-top:8px;}
.why strong{color:var(--ink);font-weight:600;}
.flag{margin-top:8px;font-size:14px;padding:8px 10px;border-radius:8px;background:#fff4e0;border:1px solid #f1d9a8;}
.flag.red{background:#fde9e7;border-color:#f0b9b3;}
details{margin-top:8px;}
summary{cursor:pointer;list-style:none;font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:13.5px;letter-spacing:.12em;text-transform:uppercase;display:inline-flex;align-items:center;gap:6px;padding:6px 0;}
summary::-webkit-details-marker{display:none;}
summary::after{content:"+";font-size:16px;color:var(--track);font-weight:700;}
details[open] summary::after{content:"\2013";}
.howto{font-size:14.5px;background:var(--paper);border-radius:10px;padding:10px 12px;margin-top:4px;}
.howto li{margin-left:18px;margin-bottom:4px;}

/* set tracker */
.sets{display:flex;gap:8px;flex-wrap:wrap;margin-top:12px;align-items:center;}
.sets .label{width:100%;font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:12.5px;letter-spacing:.14em;text-transform:uppercase;color:var(--steel);margin-bottom:-2px;}
.set-btn{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:17px;width:46px;height:46px;border-radius:10px;border:2px solid var(--ink);background:#fff;color:var(--ink);cursor:pointer;transition:background .15s,color .15s,border-color .15s;}
.set-btn:focus-visible{outline:3px solid var(--gold);outline-offset:2px;}
.set-btn.on{background:var(--track);border-color:var(--track);color:#fff;}
.set-btn.small{width:auto;padding:0 12px;font-size:14px;height:38px;}
.timerow{display:flex;align-items:center;gap:8px;margin-top:6px;}
.timerow label{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:13px;letter-spacing:.08em;text-transform:uppercase;color:var(--steel);width:52px;}
.timerow input{flex:1;max-width:120px;font:inherit;font-size:17px;padding:8px 10px;border:2px solid var(--line);border-radius:10px;}
.timerow input:focus{outline:none;border-color:var(--ink);}
.pb{font-family:'Barlow Condensed',sans-serif;font-weight:700;color:var(--gold);font-size:13px;letter-spacing:.1em;text-transform:uppercase;}

/* buttons */
.btn{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:15px;letter-spacing:.12em;text-transform:uppercase;background:var(--ink);color:#fff;border:2px solid var(--ink);border-radius:999px;padding:12px 22px;cursor:pointer;text-decoration:none;display:inline-block;text-align:center;}
.btn.red{background:var(--track);border-color:var(--track);}
.btn.ghost{background:none;color:var(--ink);}
.btn.block{display:block;width:100%;}
.btn:focus-visible{outline:3px solid var(--gold);outline-offset:2px;}
.row{display:flex;gap:10px;flex-wrap:wrap;margin-top:18px;}
.center{text-align:center;}

/* home */
.h2{font-family:'Barlow Condensed',sans-serif;font-weight:800;font-size:24px;text-transform:uppercase;margin:26px 0 10px;display:flex;justify-content:space-between;align-items:baseline;}
.h2 a{font-size:13px;letter-spacing:.12em;color:var(--track);text-decoration:none;font-weight:700;}
.today{background:var(--ink);color:#fff;border-radius:var(--radius);padding:18px 18px 16px;margin-bottom:12px;position:relative;overflow:hidden;}
.today::before{content:"";position:absolute;inset:0;background:repeating-linear-gradient(0deg,transparent 0 44px,rgba(255,255,255,.08) 44px 46px);pointer-events:none;}
.today .eyebrow{color:var(--gold);}
.today h3{font-family:'Barlow Condensed',sans-serif;font-weight:800;font-size:34px;text-transform:uppercase;line-height:1;}
.today p{color:#d6d8dc;font-size:14.5px;margin-top:6px;}
.today .btn{margin-top:12px;background:var(--track);border-color:var(--track);}
.today.done-card{background:#1f2a22;}
.week{display:grid;grid-template-columns:repeat(7,1fr);gap:6px;}
.day{background:var(--panel);border:1px solid var(--line);border-radius:10px;padding:8px 4px;text-align:center;text-decoration:none;color:inherit;min-height:74px;}
.day.today-day{border-color:var(--track);border-width:2px;}
.day.race-day{background:var(--gold);border-color:var(--gold);}
.day .d{font-family:'Barlow Condensed',sans-serif;font-weight:800;font-size:13px;letter-spacing:.1em;color:var(--steel);}
.day .s{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:12.5px;line-height:1.15;margin-top:4px;text-transform:uppercase;}
.day .tick{color:var(--green);font-size:13px;}
.readiness{background:var(--panel);border:1px solid var(--line);border-radius:var(--radius);padding:14px 16px;}
.readiness .grid{display:grid;grid-template-columns:repeat(3,1fr);gap:8px;margin-top:8px;}
.readiness label{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:12.5px;letter-spacing:.1em;text-transform:uppercase;color:var(--steel);display:block;}
.readiness select{width:100%;font:inherit;font-size:16px;padding:8px;border:2px solid var(--line);border-radius:10px;background:#fff;}
.light{display:inline-block;width:12px;height:12px;border-radius:50%;margin-right:6px;vertical-align:middle;}
.light.green{background:var(--green);} .light.amber{background:var(--amber);} .light.red{background:var(--track);}

/* forms */
.form{background:var(--panel);border:1px solid var(--line);border-radius:var(--radius);padding:16px;margin-top:16px;}
.form h3{font-family:'Barlow Condensed',sans-serif;font-weight:800;font-size:20px;text-transform:uppercase;margin-bottom:8px;}
.form .hint{font-size:13.5px;color:var(--steel);margin-bottom:10px;}
.field{margin-bottom:12px;}
.field label{display:block;font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:13px;letter-spacing:.1em;text-transform:uppercase;color:var(--steel);margin-bottom:4px;}
.field input,.field select,.field textarea{width:100%;font:inherit;font-size:16px;padding:10px 12px;border:2px solid var(--line);border-radius:10px;background:#fff;}
.field input:focus,.field select:focus,.field textarea:focus{outline:none;border-color:var(--ink);}
.field .two{display:grid;grid-template-columns:1fr 1fr;gap:8px;}
.field .three{display:grid;grid-template-columns:1fr 1fr 1fr;gap:8px;}
.checks{display:flex;flex-wrap:wrap;gap:8px;}
.checks label{font-family:'Barlow',sans-serif;font-size:15px;text-transform:none;letter-spacing:0;color:var(--ink);border:2px solid var(--line);border-radius:999px;padding:6px 12px;cursor:pointer;display:inline-flex;gap:6px;align-items:center;}
.checks input{width:auto;}
.checks label.on{border-color:var(--track);background:#fff4f2;}
.radio-cards{display:grid;gap:8px;}
.radio-cards label{border:2px solid var(--line);border-radius:12px;padding:12px;cursor:pointer;display:block;text-transform:none;letter-spacing:0;font-family:'Barlow',sans-serif;color:var(--ink);font-size:15px;}
.radio-cards label.on{border-color:var(--track);background:#fff4f2;}
.radio-cards b{font-family:'Barlow Condensed',sans-serif;font-size:17px;text-transform:uppercase;display:block;}
.radio-cards input{display:none;}

/* lists */
.list{display:grid;gap:10px;}
.item{background:var(--panel);border:1px solid var(--line);border-radius:12px;padding:12px 14px;text-decoration:none;color:inherit;display:flex;justify-content:space-between;align-items:center;gap:10px;}
.item b{font-family:'Barlow Condensed',sans-serif;font-size:18px;text-transform:uppercase;font-weight:700;}
.item small{display:block;color:var(--steel);font-size:13.5px;}
.item .right{font-family:'Barlow Condensed',sans-serif;font-weight:700;color:var(--track);font-size:14px;letter-spacing:.06em;text-transform:uppercase;white-space:nowrap;}
.summary{margin-top:30px;background:var(--ink);color:#fff;border-radius:var(--radius);padding:18px 18px;}
.summary h2{font-family:'Barlow Condensed',sans-serif;font-weight:800;font-size:22px;text-transform:uppercase;margin-bottom:10px;}
.summary table{width:100%;border-collapse:collapse;font-size:14.5px;}
.summary td{padding:6px 0;border-bottom:1px solid rgba(255,255,255,.14);}
.summary td:last-child{text-align:right;font-family:'Barlow Condensed',sans-serif;font-weight:700;letter-spacing:.05em;color:var(--gold);white-space:nowrap;padding-left:12px;}
.summary tr:last-child td{border-bottom:none;}
.notice{margin-top:14px;font-size:14px;color:var(--steel);}
footer{text-align:center;font-size:13px;color:var(--steel);padding:26px 16px 10px;}

/* bottom nav */
.nav{position:fixed;left:0;right:0;bottom:0;z-index:60;background:#fff;border-top:1px solid var(--line);padding:6px 0 calc(6px + env(safe-area-inset-bottom));}
.nav-inner{max-width:680px;margin:0 auto;display:grid;grid-template-columns:repeat(4,1fr);}
.nav a{text-decoration:none;color:var(--steel);text-align:center;font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:12px;letter-spacing:.1em;text-transform:uppercase;padding:6px 0;}
.nav a .ico{display:block;font-size:20px;line-height:1.1;}
.nav a.on{color:var(--track);}
@media (prefers-reduced-motion: reduce){*,*::before,*::after{animation:none!important;transition:none!important;}}