:root{--ink:#182936;--muted:#617381;--line:#e1eaf0;--bg:#f7fafc;--white:#fff;--navy:#173d49;--blue:#23789c;--teal:#159e92;--light:#eaf8f6;--radius:18px}*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--bg);color:var(--ink);font-family:system-ui,-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;line-height:1.6}a{color:#14698a}a:hover{text-decoration-color:var(--teal)}button,input,select{font:inherit}button{cursor:pointer}button:focus-visible,input:focus-visible,select:focus-visible,a:focus-visible{outline:3px solid #35adbf;outline-offset:3px}h1,h2,h3,p{margin-top:0}h1{font-size:clamp(2.1rem,5vw,3.75rem);line-height:1.12;letter-spacing:-.052em;margin-bottom:18px}h2{font-size:clamp(1.35rem,2.7vw,1.85rem);line-height:1.25;letter-spacing:-.03em;margin-bottom:12px}h3{font-size:1.12rem;line-height:1.4}p{color:#43586a}.shell{width:min(1150px,calc(100% - 40px));margin-inline:auto}.header{background:white;border-bottom:1px solid var(--line)}.header-inner{display:flex;align-items:center;justify-content:space-between;min-height:80px;gap:25px}.brand{text-decoration:none;color:#1c3645;display:flex;gap:9px;align-items:center;font-weight:850;letter-spacing:-.035em;font-size:1.28rem;line-height:1}.brand>span:last-child{display:block}.brand small{display:block;font-size:.64rem;text-transform:uppercase;letter-spacing:.19em;color:#6b7d89;margin-top:4px}.brand-accent,.footer-brand span{color:var(--teal)}.brand-icon{font-size:28px;transform:rotate(90deg);color:var(--teal)}.desktop-nav{display:flex;gap:22px;align-items:center}.desktop-nav a{font-weight:650;font-size:.89rem;text-decoration:none;color:#425565}.desktop-nav a:hover{color:var(--teal)}.menu-toggle{display:none;border:0;background:transparent;font-size:1.8rem;color:#183a49}.hero{display:flex;justify-content:space-between;align-items:center;gap:22px;padding:60px 8px 46px}.hero-copy{max-width:710px}.eyebrow{font-size:.73rem;letter-spacing:.15em;font-weight:850;color:#138a86;margin-bottom:12px}.hero p{font-size:1.08rem;max-width:600px}.hero-points{display:flex;flex-wrap:wrap;gap:10px 20px;font-size:.82rem;color:#477080;font-weight:600}.gradient-text{color:#15978b}.hero-decoration{display:flex;align-items:center;justify-content:center;position:relative;min-width:215px;min-height:210px;border-radius:36px;background:linear-gradient(135deg,#e7f4f5,#d2ebe9);transform:rotate(-5deg)}.hero-number{font-size:6rem;font-weight:900;line-height:1;letter-spacing:-.1em;color:#2e7581}.hero-number span{font-size:1.55rem;vertical-align:top;letter-spacing:-.02em}.floating-label{position:absolute;bottom:15px;right:-12px;background:white;box-shadow:0 8px 25px #173b4b20;padding:9px 12px;border-radius:10px;font-size:.77rem;font-weight:750;transform:rotate(5deg)}.page-grid{display:grid;grid-template-columns:minmax(0,1fr) 260px;gap:24px;align-items:start}.content-main{min-width:0}.panel,.side-panel{background:white;border:1px solid var(--line);border-radius:var(--radius);box-shadow:0 6px 30px #1e51600a}.panel{padding:30px;margin-bottom:24px}.section-heading{display:flex;justify-content:space-between;align-items:start;gap:15px;margin-bottom:22px}.section-heading p{margin-bottom:0}.tag{padding:6px 11px;color:#047f7f;background:#e0f5f2;border-radius:999px;font-size:.75rem;font-weight:800}.calc-panel label,.tool-panel label,.library label{display:block;font-size:.85rem;font-weight:750;margin-bottom:8px}select,input:not([type=radio]){width:100%;border:1px solid #cedce5;border-radius:11px;padding:13px 14px;background:#fff;color:#213c4b;min-height:51px}input:focus,select:focus{border-color:#2598a6}.form-row{display:grid;grid-template-columns:1fr 1fr;gap:15px;margin:17px 0}.form-bottom{display:flex;align-items:end;justify-content:space-between;gap:16px;margin-top:18px}.unit-switch{display:flex;align-items:center;border:0;gap:5px;padding:0;margin:0}.unit-switch legend{font-weight:750;font-size:.8rem;margin-bottom:6px}.unit-switch label{margin:0;cursor:pointer}.unit-switch input{position:absolute;opacity:0}.unit-switch span{display:block;min-width:54px;text-align:center;padding:10px;border:1px solid var(--line);border-radius:9px;color:#617586;font-size:.9rem}.unit-switch input:checked+span{background:#e4f6f2;color:#087f7b;border-color:#76c6bc;font-weight:850}.unit-switch input:focus-visible+span{outline:3px solid #35adbf}.button{display:inline-flex;align-items:center;justify-content:center;gap:14px;min-height:49px;padding:12px 22px;border-radius:11px;text-decoration:none;font-weight:750;border:1px solid transparent;text-align:center}.primary{background:var(--navy);color:white}.primary:hover{background:#255664}.outline{color:#1f5160;background:white;border-color:#cedfe7}.outline:hover{background:#f1fbfa}.button-light{background:white;color:#155563}.form-error{margin:12px 0 0;color:#b63333;font-weight:650}.results{margin-top:25px;border-top:1px solid var(--line);padding-top:24px}.result-hero{background:linear-gradient(135deg,#e5f7f2,#ecf6fc);padding:22px;display:flex;justify-content:space-between;align-items:center;border-radius:14px}.result-label{font-weight:850;color:#247676;font-size:.71rem;letter-spacing:.12em}.result-value{font-size:clamp(2.5rem,6vw,3.75rem);font-weight:850;letter-spacing:-.05em;line-height:1.15}.result-value small{font-size:1.2rem;color:#557887}.result-hero p{font-size:.83rem;margin:0}.result-icon{font-size:3rem;color:#179b89}.comparison{display:grid;grid-template-columns:1fr 1fr;gap:12px;margin:18px 0 26px}.comparison>div{border:1px solid var(--line);padding:16px;border-radius:12px}.comparison small{display:block;font-size:.68rem;letter-spacing:.05em;color:var(--muted);font-weight:800}.comparison strong{display:block;font-size:1.3rem;margin-top:2px}.percent-bars{display:flex;gap:5px;margin-bottom:18px}.percent-bars div{height:12px;border-radius:4px;background:#b2e3df;flex:1}.percent-bars div:nth-child(-n+3){background:#3ba9a1}.training-table{border-collapse:collapse;width:100%;font-size:.88rem}.training-table th{text-align:left;background:#f3f8f9;color:#456373;font-size:.76rem}.training-table td,.training-table th{padding:11px 8px;border-bottom:1px solid var(--line)}.result-actions{display:flex;flex-wrap:wrap;gap:10px;margin-top:18px}.sidebar{display:grid;gap:17px}.side-panel{padding:20px}.side-panel h3{margin-bottom:12px}.side-panel>a{display:flex;align-items:center;justify-content:space-between;color:#35596a;text-decoration:none;padding:11px 0;border-bottom:1px solid var(--line);font-size:.9rem;font-weight:650}.side-panel>a:last-child{border:0}.side-panel p{font-size:.84rem;margin:0}.side-ad-ready{background:#f3f8fa;border-style:dashed;min-height:190px;display:flex;flex-direction:column;align-items:center;justify-content:center;text-align:center}.article{line-height:1.8}.article h2:not(:first-child){margin-top:25px}.article h3:not(:first-child){margin-top:22px}.link-pills{display:flex;flex-wrap:wrap;gap:9px}.link-pills a{background:#e8f7f5;border-radius:8px;padding:7px 11px;text-decoration:none;font-size:.83rem}.exercise-links{display:grid;grid-template-columns:1fr 1fr;gap:9px}.exercise-links a{display:flex;justify-content:space-between;border:1px solid var(--line);border-radius:10px;padding:13px;text-decoration:none;color:#315467;font-weight:650}.exercise-links a:hover,.exercise-card:hover{border-color:#56b7b3;background:#f7fdfc}.text-link{font-weight:750;font-size:.87rem;white-space:nowrap}.breadcrumb{font-size:.82rem;margin:22px 0 -19px}.page-intro{max-width:820px;padding:58px 0 26px}.page-intro p{font-size:1.06rem}.library input{margin-bottom:18px}.filters{display:flex;flex-wrap:wrap;gap:8px;margin-bottom:15px}.chip{border:1px solid var(--line);border-radius:999px;background:white;padding:7px 15px;color:#506e7c;font-size:.84rem;font-weight:700}.chip.active{background:#1b606b;color:white}.exercise-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:12px;margin-top:18px}.exercise-card{position:relative;display:flex;flex-direction:column;gap:3px;border:1px solid var(--line);border-radius:13px;padding:16px;text-decoration:none;color:var(--ink);min-height:136px}.category-mark{color:var(--teal);font-size:1.25rem}.exercise-card strong{line-height:1.3}.exercise-card small{font-size:.75rem;color:var(--muted)}.exercise-card .arrow{position:absolute;bottom:10px;right:13px;color:#398994}.notice{padding:18px;background:#eef8f8;border-left:4px solid #199f94;border-radius:7px;margin:15px 0 22px;color:#344e5c}.level-row{display:flex;gap:16px;align-items:start;border-bottom:1px solid var(--line);padding:13px 0}.level-row h2{font-size:1.1rem;margin:0}.level-row p{margin:0}.level-dot{width:13px;height:13px;border-radius:50%;background:#16a095;margin-top:12px;flex-shrink:0}.prose-width{max-width:850px}.tool-panel{max-width:760px}.tool-panel .button{margin:17px 0}.tool-output{padding:15px 0}.muted{color:var(--muted)}.small{font-size:.82rem}.bottom-cta{display:flex;align-items:center;justify-content:space-between;gap:20px;background:#1c4854;color:white;padding:30px 34px;border-radius:18px;margin:40px 0 60px}.bottom-cta h2{margin-bottom:5px}.bottom-cta p{color:#d2e6ea;margin:0}.footer{background:#fff;border-top:1px solid var(--line);padding:37px 0 16px}.footer-inner{display:flex;justify-content:space-between;gap:30px}.footer-brand{text-decoration:none;font-size:1.3rem;font-weight:850;color:#1c3645}.footer-inner p{font-size:.84rem}.footer nav{display:flex;gap:19px;flex-wrap:wrap;align-items:start}.footer nav a{text-decoration:none;color:#536c7b;font-size:.83rem}.legal{border-top:1px solid var(--line);padding-top:15px;font-size:.75rem;color:#768995}.menu-shade{position:fixed;inset:0;background:#0d2b3a7a;z-index:40}.mobile-menu{position:fixed;z-index:41;right:0;top:0;height:100dvh;max-width:360px;width:85vw;background:white;box-shadow:-10px 0 35px #10323c21;padding:20px 24px 35vh;overflow:auto;transform:translateX(110%);transition:transform .2s ease}.mobile-menu.open{transform:translateX(0)}.mobile-menu-head{display:flex;justify-content:space-between;align-items:center;margin-bottom:14px}.menu-close{border:0;background:transparent;font-size:1.4rem}.mobile-menu>a{display:block;padding:16px 0;border-bottom:1px solid var(--line);font-size:1.12rem;text-decoration:none;font-weight:750;color:var(--ink)}body.nav-open{overflow:hidden}@media(max-width:1000px){.desktop-nav{gap:12px}.desktop-nav a{font-size:.78rem}.page-grid{grid-template-columns:minmax(0,1fr) 220px}}@media(max-width:800px){.desktop-nav{display:none}.menu-toggle{display:block}.page-grid{grid-template-columns:1fr}.sidebar{grid-template-columns:1fr 1fr}.side-ad-ready{display:none}.hero-decoration{min-width:150px;min-height:160px}.hero-number{font-size:4.5rem}}@media(max-width:600px){.shell{width:min(100% - 28px,1150px)}.header-inner{min-height:67px}.hero{padding:42px 0 29px}.hero-decoration{display:none}.hero p{font-size:1rem}.panel{padding:20px;margin-bottom:16px}.page-intro{padding:36px 0 18px}.page-grid{gap:0}.form-bottom{display:block}.form-bottom .button{width:100%;margin-top:14px}.exercise-grid{grid-template-columns:1fr 1fr;gap:9px}.exercise-card{min-height:130px;padding:13px}.exercise-links{grid-template-columns:1fr}.sidebar{grid-template-columns:1fr}.side-ad-ready{display:none}.bottom-cta{padding:24px;display:block;margin:25px 0 42px}.bottom-cta .button{margin-top:17px}.footer-inner{display:block}.footer 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/* V1.1: lightweight, CSS-only staggered mobile navigation. */
.mobile-menu>a{
  position:relative;
  margin:3px -9px;
  padding:14px 13px;
  border-bottom:1px solid transparent;
  border-radius:11px;
  opacity:0;
  transform:translate3d(0,-11px,0);
  transition:opacity .23s ease, transform .3s cubic-bezier(.2,.8,.2,1), background-color .18s ease, color .18s ease;
}
.mobile-menu.open>a{opacity:1;transform:translate3d(0,0,0);}
.mobile-menu.open>a:nth-of-type(1){transition-delay:35ms,35ms,0ms,0ms;}
.mobile-menu.open>a:nth-of-type(2){transition-delay:75ms,75ms,0ms,0ms;}
.mobile-menu.open>a:nth-of-type(3){transition-delay:115ms,115ms,0ms,0ms;}
.mobile-menu.open>a:nth-of-type(4){transition-delay:155ms,155ms,0ms,0ms;}
.mobile-menu.open>a:nth-of-type(5){transition-delay:195ms,195ms,0ms,0ms;}
.mobile-menu.open>a:nth-of-type(6){transition-delay:235ms,235ms,0ms,0ms;}
.mobile-menu.open>a:nth-of-type(7){transition-delay:275ms,275ms,0ms,0ms;}
.mobile-menu>a:hover,.mobile-menu>a:focus-visible{background:#eaf8f6;color:#0c7672;}
.mobile-menu.open>a:hover,.mobile-menu.open>a:focus-visible{transform:translate3d(4px,0,0);transition-delay:0ms;}
.mobile-menu>a:active{background:#d8f1ed;}
.mobile-menu-head{padding-bottom:12px;border-bottom:1px solid var(--line);}
.menu-close{width:42px;height:42px;border-radius:9px;transition:background-color .18s ease;}
.menu-close:hover{background:#eaf8f6;color:#0c7672;}
.menu-toggle{border-radius:9px;padding:5px 9px;transition:background-color .18s ease,color .18s ease;}
.menu-toggle:hover{background:#eaf8f6;color:#0c7672;}
/* Leave one-third of the viewport below the final item, including when ads are present. */
.mobile-menu{padding-bottom:calc(33vh + env(safe-area-inset-bottom, 0px));overscroll-behavior:contain;}
@media (prefers-reduced-motion:reduce){
  .mobile-menu,.mobile-menu>a,.menu-close,.menu-toggle{transition:none!important;animation:none!important;}
  .mobile-menu>a{opacity:1;transform:none!important;}
}