:root{--bg: #07130d;--card: #102017;--card-strong: #142a1e;--line: rgba(148, 255, 188, .16);--text: #f2fff7;--muted: #a9c3b4;--green: #45ff95;--cyan: #39d8ff;--orange: #ff9a4a;--red: #ff5c6c;--shadow: 0 18px 48px rgba(0, 0, 0, .35)}*{box-sizing:border-box}html{min-height:100%;-webkit-text-size-adjust:100%;text-size-adjust:100%}body{margin:0;min-height:100%;padding-bottom:calc(86px + env(safe-area-inset-bottom));background:radial-gradient(circle at 20% -10%,rgba(69,255,149,.18),transparent 34rem),linear-gradient(180deg,#07130d,#050806);color:var(--text);font-family:-apple-system,BlinkMacSystemFont,Segoe UI,Microsoft YaHei,sans-serif}button,input{font:inherit}button{-webkit-tap-highlight-color:transparent;touch-action:manipulation;-webkit-user-select:none;user-select:none}button:active{transform:scale(.96);transition:transform .08s ease-out}.app-header{position:sticky;top:0;z-index:10;display:flex;align-items:center;justify-content:space-between;padding:calc(12px + env(safe-area-inset-top)) 16px 12px;background:#07130de0;border-bottom:1px solid var(--line);-webkit-backdrop-filter:blur(18px);backdrop-filter:blur(18px)}.app-header h1,.hero-card h2,.card h2{margin:0}.app-header h1{font-size:1.3rem;letter-spacing:-.04em}.eyebrow{margin:0 0 4px;color:var(--green);font-size:.72rem;font-weight:800;letter-spacing:.08em;text-transform:uppercase}.app-shell{width:min(100%,720px);margin:0 auto;padding:14px 14px 0}.hero-card,.card,.result-card{border:1px solid var(--line);box-shadow:var(--shadow)}.hero-card{display:grid;gap:12px;padding:20px;border-radius:28px;background:linear-gradient(135deg,#45ff952e,#39d8ff14)}.hero-card h2{max-width:13em;font-size:clamp(1.9rem,8vw,3.2rem);line-height:.96;letter-spacing:-.07em}.hero-card p,.prescription-card p,.disclaimer{margin:0;color:var(--muted);line-height:1.65}.card,.result-card{margin-top:14px;padding:18px;border-radius:24px;background:#102017eb}.section-head{display:flex;align-items:center;justify-content:space-between;gap:12px;margin-bottom:16px}.card h2{font-size:1.08rem;letter-spacing:-.02em}.ghost-btn,.step-btn,.zone-btn{min-height:44px;border:1px solid var(--line);border-radius:999px;background:#ffffff0a;color:var(--text);cursor:pointer}.ghost-btn{padding:0 14px;font-weight:700;transition:all .2s ease}.ghost-btn:active{background:#ffffff14;border-color:var(--green)}.field-group+.field-group{margin-top:18px}.field-label{display:flex;justify-content:space-between;gap:12px;margin-bottom:10px;color:var(--muted);font-size:.92rem}.field-label output,.field-label span{color:var(--green);font-weight:800}.step-control{display:grid;grid-template-columns:44px 1fr 44px;gap:10px;align-items:center}.step-btn{font-size:1.3rem;font-weight:800;transition:all .15s ease}.step-btn:active{background:#45ff9526;border-color:var(--green)}input[type=range]{width:100%;height:10px;border-radius:999px;accent-color:var(--green);touch-action:pan-y}input[type=range]::-webkit-slider-thumb{cursor:grab}input[type=range]:active::-webkit-slider-thumb{cursor:grabbing}.pace-input{width:100%;min-height:58px;border:1px solid var(--line);border-radius:18px;background:#08140d;color:var(--text);text-align:center;font-size:1.8rem;font-weight:900;letter-spacing:.04em;outline:none;transition:all .2s ease;touch-action:manipulation}.pace-input:focus{border-color:var(--green);box-shadow:0 0 0 4px #45ff951f}.pace-input.invalid{border-color:var(--red);box-shadow:0 0 0 4px #ff5c6c1a}.hint{margin:8px 0 0;color:var(--muted);font-size:.82rem}.hint.error{color:var(--red)}.pace-shortcuts{display:flex;gap:8px;margin-top:10px;overflow-x:auto;-webkit-overflow-scrolling:touch;scrollbar-width:none}.pace-shortcuts::-webkit-scrollbar{display:none}.pace-shortcut-btn{flex-shrink:0;min-height:36px;padding:0 14px;border:1px solid var(--line);border-radius:999px;background:#ffffff0a;color:var(--muted);font-size:.88rem;font-weight:600;cursor:pointer;transition:all .15s ease;-webkit-tap-highlight-color:transparent;touch-action:manipulation;-webkit-user-select:none;user-select:none}.pace-shortcut-btn:active{background:#45ff951f;border-color:var(--green);color:var(--green);transform:scale(.94)}.zone-picker{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:10px}.zone-btn{display:flex;flex-direction:column;align-items:flex-start;min-height:76px;padding:12px;border-radius:18px;text-align:left;transition:all .2s ease}.zone-btn:active{transform:scale(.97)}.zone-btn strong{font-size:1.2rem}.zone-btn span{color:var(--muted);font-size:.78rem}.zone-btn.active{border-color:var(--zone-color, var(--green));background:color-mix(in srgb,var(--zone-color, var(--green)) 18%,transparent)}.result-card{background:linear-gradient(135deg,#45ff9533,#ff9a4a1a)}.result-card strong{display:block;font-size:clamp(2.6rem,17vw,5rem);line-height:.95;letter-spacing:-.08em}.result-card span{display:block;margin-top:8px;color:var(--green);font-size:1.3rem;font-weight:900}.result-card p:last-child{margin:10px 0 0;color:var(--muted)}.race-grid,.workout-list{display:grid;gap:10px;margin-top:14px}.race-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.mini-card,.workout-card{padding:14px;border:1px solid var(--line);border-radius:18px;background:#ffffff09}.mini-card span,.workout-card span{display:block;color:var(--muted);font-size:.78rem}.mini-card strong,.workout-card strong{display:block;margin-top:4px;font-size:1.2rem}.workout-card{display:grid;grid-template-columns:1fr auto;gap:8px;align-items:center}.workout-card strong{color:var(--green);text-align:right}.disclaimer{padding:18px 4px 8px;font-size:.78rem;text-align:center}.bottom-result{position:fixed;right:12px;bottom:calc(12px + env(safe-area-inset-bottom));left:12px;z-index:20;display:flex;align-items:center;justify-content:space-between;gap:12px;width:min(calc(100% - 24px),696px);margin:0 auto;padding:12px 14px;border:1px solid rgba(69,255,149,.3);border-radius:22px;background:#050c08e0;box-shadow:0 14px 40px #00000073;-webkit-backdrop-filter:blur(18px);backdrop-filter:blur(18px)}.bottom-result span{color:var(--muted);font-size:.84rem;font-weight:700}.bottom-result strong{display:block;color:var(--green);font-size:1.45rem;line-height:1}@media (min-width: 680px){.app-shell{padding-top:22px}.controls-card{display:grid;grid-template-columns:1fr 1fr;gap:18px}.controls-card .section-head{grid-column:1 / -1;margin-bottom:0}.field-group+.field-group{margin-top:0}.zone-picker{grid-template-columns:repeat(3,minmax(0,1fr))}.race-grid{grid-template-columns:repeat(4,minmax(0,1fr))}}@supports not (color: color-mix(in srgb,red 10%,transparent)){.zone-btn.active{background:#45ff9524}}.update-banner{position:fixed;top:calc(12px + env(safe-area-inset-top));right:12px;left:12px;z-index:100;display:flex;align-items:center;justify-content:space-between;gap:12px;max-width:696px;margin:0 auto;padding:12px 16px;border:1px solid var(--green);border-radius:18px;background:#07130df2;box-shadow:0 8px 24px #0006;-webkit-backdrop-filter:blur(12px);backdrop-filter:blur(12px);animation:slideDown .3s ease-out}.update-banner span{color:var(--text);font-weight:600}.update-banner button{flex-shrink:0;min-height:38px;padding:0 12px;font-size:.9rem}@keyframes slideDown{0%{opacity:0;transform:translateY(-20px)}to{opacity:1;transform:translateY(0)}}.offline-indicator{position:fixed;top:calc(12px + env(safe-area-inset-top));left:50%;z-index:99;padding:8px 16px;border-radius:999px;background:#ff5c6ceb;color:#fff;font-size:.82rem;font-weight:700;transform:translate(-50%);-webkit-backdrop-filter:blur(8px);backdrop-filter:blur(8px);animation:slideDown .3s ease-out}