.tb-wrapper[data-astro-cid-bejz65bh]{--tb-bg: #fff;--tb-surface: #f8fafc;--tb-border: #e2e8f0;--tb-text: #0f172a;--tb-text-muted: #64748b;--tb-accent: #ea580c;--tb-accent-hover: #c2410c;--tb-color-prep: #6366f1;--tb-color-work: #dc2626;--tb-color-rest: #16a34a;--tb-color-set-rest: #0f766e;--tb-color-cool: #2563eb;--tb-track: #fef2f2;background:var(--tb-bg);color:var(--tb-text);border:1px solid var(--tb-border);border-radius:20px;padding:1.5rem 1.25rem 2rem;margin:1.5rem auto;max-width:640px;box-shadow:var(--shadow-lg)}.tb-wrapper[data-astro-cid-bejz65bh][data-phase=work]{--tb-track: #fee2e2}.tb-wrapper[data-astro-cid-bejz65bh][data-phase=rest]{--tb-track: #dcfce7}.tb-wrapper[data-astro-cid-bejz65bh][data-phase=setRest]{--tb-track: #ccfbf1}.tb-wrapper[data-astro-cid-bejz65bh][data-phase=prep]{--tb-track: #e0e7ff}.tb-wrapper[data-astro-cid-bejz65bh][data-phase=cooldown]{--tb-track: 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.tb-phase-label[data-astro-cid-bejz65bh]{font-size:1.25rem}.tb-presets[data-astro-cid-bejz65bh]{display:flex;flex-wrap:wrap;gap:6px;justify-content:center;margin-bottom:1.25rem}.tb-preset[data-astro-cid-bejz65bh]{display:flex;flex-direction:column;align-items:flex-start;padding:8px 14px;min-height:48px;background:var(--tb-surface);border:1px solid var(--tb-border);border-radius:10px;font-family:inherit;cursor:pointer;text-align:left}.tb-preset[data-astro-cid-bejz65bh]:hover{border-color:var(--tb-accent)}.tb-preset-name[data-astro-cid-bejz65bh]{font-size:.875rem;font-weight:600;color:var(--tb-text)}.tb-preset-tag[data-astro-cid-bejz65bh]{font-size:.6875rem;color:var(--tb-text-muted)}.tb-readout[data-astro-cid-bejz65bh]{position:relative;display:flex;justify-content:center;margin:0 auto .75rem}.tb-ring-svg[data-astro-cid-bejz65bh]{width:min(260px,60vmin);height:min(260px,60vmin)}.tb-ring-track[data-astro-cid-bejz65bh]{stroke:var(--tb-track)}#tb-arc-prog[data-astro-cid-bejz65bh]{transition:stroke-dashoffset .3s linear,stroke .2s}@media(prefers-reduced-motion:reduce){#tb-arc-prog[data-astro-cid-bejz65bh]{transition:none}}.tb-center[data-astro-cid-bejz65bh]{position:absolute;inset:0;display:flex;flex-direction:column;align-items:center;justify-content:center;pointer-events:none}.tb-phase-label[data-astro-cid-bejz65bh]{font-size:.875rem;font-weight:700;text-transform:uppercase;letter-spacing:.08em;margin-bottom:4px}.tb-wrapper[data-astro-cid-bejz65bh][data-phase=work] .tb-phase-label[data-astro-cid-bejz65bh]{color:var(--tb-color-work)}.tb-wrapper[data-astro-cid-bejz65bh][data-phase=rest] .tb-phase-label[data-astro-cid-bejz65bh]{color:var(--tb-color-rest)}.tb-wrapper[data-astro-cid-bejz65bh][data-phase=prep] .tb-phase-label[data-astro-cid-bejz65bh]{color:var(--tb-color-prep)}.tb-wrapper[data-astro-cid-bejz65bh][data-phase=cooldown] .tb-phase-label[data-astro-cid-bejz65bh]{color:var(--tb-color-cool)}.tb-digits[data-astro-cid-bejz65bh]{font-family:JetBrains Mono,ui-monospace,monospace;font-size:clamp(3rem,12vw,4.5rem);font-weight:700;font-variant-numeric:tabular-nums;color:var(--tb-text);line-height:1}.tb-round-label[data-astro-cid-bejz65bh]{font-size:.75rem;color:var(--tb-text-muted);margin-top:6px}.tb-timeline-wrap[data-astro-cid-bejz65bh]{margin-bottom:1.25rem;text-align:center}.tb-timeline[data-astro-cid-bejz65bh]{display:flex;height:14px;border-radius:7px;overflow:hidden;gap:2px;background:var(--tb-surface);border:1px solid var(--tb-border)}.tb-seg[data-astro-cid-bejz65bh]{min-width:3px;border-radius:3px}.tb-seg-prep[data-astro-cid-bejz65bh]{background:var(--tb-color-prep)}.tb-seg-work[data-astro-cid-bejz65bh]{background:var(--tb-color-work)}.tb-seg-rest[data-astro-cid-bejz65bh]{background:var(--tb-color-rest)}.tb-seg-setRest[data-astro-cid-bejz65bh]{background:var(--tb-color-set-rest)}.tb-seg-cooldown[data-astro-cid-bejz65bh]{background:var(--tb-color-cool)}.tb-total-label[data-astro-cid-bejz65bh]{font-size:.75rem;color:var(--tb-text-muted);margin-top:4px;display:inline-block}.tb-controls[data-astro-cid-bejz65bh]{display:flex;justify-content:center;gap:8px;flex-wrap:wrap;margin-bottom:1rem}.tb-btn-primary[data-astro-cid-bejz65bh]{min-width:160px;min-height:56px;padding:0 2rem;font-size:1.125rem;font-weight:700;font-family:inherit;background:var(--tb-accent);color:#fff;border:none;border-radius:12px;cursor:pointer;box-shadow:0 8px 20px -4px color-mix(in srgb,var(--tb-accent) 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var(--tb-accent)}.tb-circuit[data-astro-cid-bejz65bh]{margin:1rem 0;padding:.9rem;background:var(--tb-surface);border:1px solid var(--tb-border);border-radius:12px}.tb-circuit[data-astro-cid-bejz65bh] h3[data-astro-cid-bejz65bh],.tb-circuit[data-astro-cid-bejz65bh] .tb-circuit-title[data-astro-cid-bejz65bh]{margin:0 0 .25rem;font-size:.9rem;font-weight:700;color:inherit}.tb-circuit[data-astro-cid-bejz65bh] h3[data-astro-cid-bejz65bh] span[data-astro-cid-bejz65bh],.tb-circuit[data-astro-cid-bejz65bh] .tb-circuit-title[data-astro-cid-bejz65bh] span[data-astro-cid-bejz65bh],.tb-circuit[data-astro-cid-bejz65bh] p[data-astro-cid-bejz65bh]{color:var(--tb-text-muted);font-size:.75rem;font-weight:400}.tb-circuit[data-astro-cid-bejz65bh] p[data-astro-cid-bejz65bh]{margin:0 0 .6rem}.tb-circuit-add[data-astro-cid-bejz65bh]{display:flex;gap:6px}.tb-circuit-add[data-astro-cid-bejz65bh] input[data-astro-cid-bejz65bh]{min-height:36px;flex:1;padding:6px 8px;border:1px solid var(--tb-border);border-radius:6px;font:inherit}.tb-exercise-list[data-astro-cid-bejz65bh]{display:grid;gap:4px;padding:0;margin:.65rem 0 0;list-style:none}.tb-exercise[data-astro-cid-bejz65bh]{display:flex;align-items:center;gap:6px;padding:6px 8px;background:#fff;border:1px solid var(--tb-border);border-radius:6px;font-size:.8125rem}.tb-exercise[data-astro-cid-bejz65bh] span[data-astro-cid-bejz65bh]{flex:1}.tb-exercise[data-astro-cid-bejz65bh] button[data-astro-cid-bejz65bh]{min-width:28px;min-height:28px;border:1px solid var(--tb-border);background:var(--tb-surface);border-radius:4px;cursor:pointer}.tb-sound-row[data-astro-cid-bejz65bh]{display:flex;align-items:center;gap:8px;flex-wrap:wrap;padding:8px 12px;background:var(--tb-surface);border:1px solid var(--tb-border);border-radius:10px;margin-bottom:1rem}.tb-sound-row[data-astro-cid-bejz65bh] label[data-astro-cid-bejz65bh]{font-size:.8125rem;font-weight:500;color:var(--tb-text-muted)}.tb-select[data-astro-cid-bejz65bh]{padding:6px 10px;min-height:36px;font-family:inherit;font-size:.875rem;background:#fff;border:1px solid var(--tb-border);border-radius:6px;color:var(--tb-text);flex:1;min-width:100px}.tb-voice-label[data-astro-cid-bejz65bh]{display:flex;align-items:center;gap:6px;font-size:.8125rem;color:var(--tb-text-muted);cursor:pointer}.tb-voice-label[data-astro-cid-bejz65bh] input[data-astro-cid-bejz65bh]{accent-color:var(--tb-accent);width:18px;height:18px}.tb-utilities[data-astro-cid-bejz65bh]{display:flex;justify-content:center;gap:6px;flex-wrap:wrap;margin-bottom:.5rem}.tb-btn-util[data-astro-cid-bejz65bh]{min-height:40px;padding:0 12px;font-size:.8125rem;font-weight:500;font-family:inherit;background:var(--tb-surface);color:var(--tb-text-muted);border:1px solid var(--tb-border);border-radius:8px;cursor:pointer}.tb-btn-util[data-astro-cid-bejz65bh]:hover{color:var(--tb-accent);border-color:var(--tb-accent)}.tb-btn-util[data-astro-cid-bejz65bh][aria-pressed=true]{background:color-mix(in srgb,var(--tb-accent) 12%,var(--tb-surface));color:var(--tb-accent);border-color:var(--tb-accent)}.tb-summary[data-astro-cid-bejz65bh]{position:fixed;inset:0;z-index:9999;display:flex;align-items:center;justify-content:center;background:#000000b3;backdrop-filter:blur(8px);padding:1rem}.tb-summary-inner[data-astro-cid-bejz65bh]{background:#fff;border-radius:20px;padding:2rem;max-width:400px;width:100%;text-align:center}.tb-summary-icon[data-astro-cid-bejz65bh]{font-size:3rem;margin-bottom:.5rem}.tb-summary-inner[data-astro-cid-bejz65bh] h3[data-astro-cid-bejz65bh],.tb-summary-inner[data-astro-cid-bejz65bh] .tb-summary-title[data-astro-cid-bejz65bh]{font-size:1.25rem;font-weight:700;margin:0 0 1rem;color:inherit}.tb-summary-stats[data-astro-cid-bejz65bh]{display:flex;justify-content:center;gap:1.5rem;margin-bottom:1.5rem;font-size:.9375rem}.tb-summary-stats[data-astro-cid-bejz65bh] strong[data-astro-cid-bejz65bh]{display:block;font-family:JetBrains Mono,ui-monospace,monospace;font-size:1.25rem;color:var(--tb-accent)}.tb-summary-actions[data-astro-cid-bejz65bh]{display:flex;gap:10px;justify-content:center;flex-wrap:wrap}.tb-dialog[data-astro-cid-bejz65bh]{max-width:380px;width:90%;padding:0;background:#fff;color:var(--tb-text);border:1px solid var(--tb-border);border-radius:16px;box-shadow:0 20px 40px #00000040}.tb-dialog[data-astro-cid-bejz65bh]::backdrop{background:#00000080;backdrop-filter:blur(4px)}.tb-dialog-inner[data-astro-cid-bejz65bh]{padding:1.25rem}.tb-dialog-header[data-astro-cid-bejz65bh]{display:flex;justify-content:space-between;align-items:center;margin-bottom:.75rem}.tb-dialog-header[data-astro-cid-bejz65bh] h3[data-astro-cid-bejz65bh],.tb-dialog-header[data-astro-cid-bejz65bh] .tb-dialog-title[data-astro-cid-bejz65bh]{margin:0;font-size:1rem;font-weight:700;color:inherit}.tb-dialog-close[data-astro-cid-bejz65bh]{background:transparent;border:none;cursor:pointer;color:var(--tb-text-muted);width:36px;height:36px;display:inline-flex;align-items:center;justify-content:center;border-radius:8px}.tb-dialog-close[data-astro-cid-bejz65bh]:hover{background:var(--tb-surface);color:var(--tb-text)}.tb-shortcuts[data-astro-cid-bejz65bh]{width:100%;border-collapse:collapse;font-size:.875rem}.tb-shortcuts[data-astro-cid-bejz65bh] td[data-astro-cid-bejz65bh]{padding:6px 8px;border-bottom:1px solid color-mix(in srgb,var(--tb-border) 50%,transparent)}.tb-shortcuts[data-astro-cid-bejz65bh] kbd[data-astro-cid-bejz65bh]{display:inline-block;padding:2px 8px;font-family:JetBrains Mono,ui-monospace,monospace;font-size:.75rem;background:var(--tb-surface);border:1px solid var(--tb-border);border-radius:4px}.tb-noscript[data-astro-cid-bejz65bh]{background:#fef3c7;border:1px solid #f59e0b;color:#78350f;padding:1rem;border-radius:8px}@media(max-width:480px){.tb-config-grid[data-astro-cid-bejz65bh]{grid-template-columns:repeat(2,1fr)}}.tool-page[data-astro-cid-edvfi2ax]{max-width:880px;margin:0 auto;padding-bottom:3rem}.page-header[data-astro-cid-edvfi2ax]{text-align:center;margin:1.25rem auto .5rem;max-width:720px}.page-h1[data-astro-cid-edvfi2ax]{font-size:clamp(1.75rem,4.5vw,2.5rem);line-height:1.1;margin:.25rem 0 .5rem;letter-spacing:-.02em}.page-lede[data-astro-cid-edvfi2ax]{color:var(--color-surface-600);font-size:1rem;margin:0 auto;max-width:65ch;line-height:1.7}code[data-astro-cid-edvfi2ax]{background:var(--color-surface-100);padding:1px 6px;border-radius:4px;font-size:.875em}.styled-list[data-astro-cid-edvfi2ax]{padding-left:1.25rem;margin:1rem 0}.styled-list[data-astro-cid-edvfi2ax] li[data-astro-cid-edvfi2ax]{margin-bottom:.6rem;color:var(--color-surface-800);line-height:1.6}.tabata-diagram[data-astro-cid-edvfi2ax]{margin:1.5rem 0;padding:1.5rem;background:#ffffffb3;backdrop-filter:blur(12px) saturate(150%);-webkit-backdrop-filter:blur(12px) saturate(150%);border:1px solid rgba(255,255,255,.5);border-radius:16px;box-shadow:var(--shadow-sm)}.tabata-diagram-header[data-astro-cid-edvfi2ax]{display:flex;justify-content:space-between;align-items:center;margin-bottom:1rem;flex-wrap:wrap;gap:8px}.diagram-badge[data-astro-cid-edvfi2ax]{background:linear-gradient(135deg,#ea580c,#c2410c);color:#fff;padding:4px 14px;border-radius:999px;font-size:.75rem;font-weight:700;letter-spacing:.02em}.diagram-total[data-astro-cid-edvfi2ax]{font-size:.875rem;font-weight:600;color:var(--color-surface-600);font-family:JetBrains Mono,ui-monospace,monospace}.tabata-rounds[data-astro-cid-edvfi2ax]{display:flex;gap:4px;flex-wrap:wrap;justify-content:center}.tabata-round[data-astro-cid-edvfi2ax]{display:flex;flex-direction:column;align-items:center;gap:2px}.round-work[data-astro-cid-edvfi2ax]{width:48px;height:36px;background:linear-gradient(180deg,#ef4444,#dc2626);border-radius:6px 6px 0 0;display:flex;align-items:center;justify-content:center;color:#fff;font-size:.6875rem;font-weight:700}.round-rest[data-astro-cid-edvfi2ax]{width:48px;height:24px;background:linear-gradient(180deg,#22c55e,#16a34a);border-radius:0 0 6px 6px;display:flex;align-items:center;justify-content:center;color:#fff;font-size:.625rem;font-weight:600}.round-num[data-astro-cid-edvfi2ax]{font-size:.625rem;font-weight:600;color:var(--color-surface-400);margin-top:2px}.tabata-legend[data-astro-cid-edvfi2ax]{display:flex;gap:16px;justify-content:center;margin-top:1rem;padding-top:.75rem;border-top:1px solid var(--color-surface-200)}.legend-item[data-astro-cid-edvfi2ax]{display:flex;align-items:center;gap:6px;font-size:.75rem;color:var(--color-surface-500)}.legend-dot[data-astro-cid-edvfi2ax]{width:12px;height:12px;border-radius:3px}.legend-work[data-astro-cid-edvfi2ax]{background:#ef4444}.legend-rest[data-astro-cid-edvfi2ax]{background:#22c55e}.phase-grid[data-astro-cid-edvfi2ax]{display:grid;gap:10px;margin:1.25rem 0}.phase-card[data-astro-cid-edvfi2ax]{display:flex;gap:14px;align-items:flex-start;background:#ffffffb3;backdrop-filter:blur(12px) saturate(150%);border:1px solid rgba(255,255,255,.5);border-radius:12px;padding:1rem 1.25rem;box-shadow:var(--shadow-xs)}.phase-color[data-astro-cid-edvfi2ax]{width:8px;min-height:48px;border-radius:4px;flex-shrink:0;margin-top:2px}.phase-prep[data-astro-cid-edvfi2ax]{background:#8b5cf6}.phase-work[data-astro-cid-edvfi2ax]{background:#ef4444}.phase-rest-color[data-astro-cid-edvfi2ax]{background:#22c55e}.phase-rounds[data-astro-cid-edvfi2ax]{background:#f59e0b}.phase-cool[data-astro-cid-edvfi2ax]{background:#3b82f6}.phase-info[data-astro-cid-edvfi2ax] h3[data-astro-cid-edvfi2ax]{font-size:.9375rem;margin:0 0 2px;color:var(--color-surface-900)}.phase-default[data-astro-cid-edvfi2ax]{display:inline-block;font-size:.6875rem;font-weight:600;color:var(--color-surface-500);text-transform:uppercase;letter-spacing:.04em;margin-bottom:4px}.phase-info[data-astro-cid-edvfi2ax] p[data-astro-cid-edvfi2ax]{font-size:.8125rem;margin:0;color:var(--color-surface-600);line-height:1.6}.feature-grid[data-astro-cid-edvfi2ax]{display:grid;grid-template-columns:repeat(auto-fit,minmax(220px,1fr));gap:1rem;margin:1.25rem 0}.feature-card[data-astro-cid-edvfi2ax]{background:#ffffffb3;backdrop-filter:blur(12px) saturate(150%);-webkit-backdrop-filter:blur(12px) saturate(150%);border:1px solid rgba(255,255,255,.5);border-radius:16px;padding:1.25rem;box-shadow:var(--shadow-sm),inset 0 1px #ffffffb3;transition:box-shadow .3s var(--ease-premium),border-color .3s var(--ease-premium),transform .3s var(--ease-premium)}.feature-card[data-astro-cid-edvfi2ax]:hover{box-shadow:var(--shadow-lg),0 0 0 1px color-mix(in srgb,var(--color-primary-300) 30%,transparent);border-color:color-mix(in srgb,var(--color-primary-200) 60%,transparent);transform:translateY(-3px)}.feature-icon[data-astro-cid-edvfi2ax]{width:44px;height:44px;display:flex;align-items:center;justify-content:center;background:linear-gradient(135deg,#fff7ed,#ffedd5);border-radius:12px;color:#ea580c;margin-bottom:.75rem;font-size:1.25rem}.feature-card[data-astro-cid-edvfi2ax] h3[data-astro-cid-edvfi2ax]{font-size:.875rem;margin:0 0 .35rem;color:var(--color-surface-900)}.feature-card[data-astro-cid-edvfi2ax] p[data-astro-cid-edvfi2ax]{font-size:.8125rem;margin:0;color:var(--color-surface-600);line-height:1.6}.comparison-layout[data-astro-cid-edvfi2ax]{display:grid;grid-template-columns:1fr auto 1fr;gap:1.5rem;align-items:start;margin:1.5rem 0}@media(max-width:700px){.comparison-layout[data-astro-cid-edvfi2ax]{grid-template-columns:1fr;gap:1rem}.comparison-vs[data-astro-cid-edvfi2ax]{display:none}}.comparison-col[data-astro-cid-edvfi2ax]{background:#ffffffb3;backdrop-filter:blur(12px) saturate(150%);border:1px solid rgba(255,255,255,.5);border-radius:16px;overflow:hidden;box-shadow:var(--shadow-sm)}.comparison-header[data-astro-cid-edvfi2ax]{display:flex;align-items:center;gap:8px;padding:1rem 1.25rem;border-bottom:2px solid}.comparison-tabata[data-astro-cid-edvfi2ax] .comparison-header[data-astro-cid-edvfi2ax]{border-color:#ea580c;background:#fff7ed}.comparison-hiit[data-astro-cid-edvfi2ax] .comparison-header[data-astro-cid-edvfi2ax]{border-color:#8b5cf6;background:#f5f3ff}.comparison-header[data-astro-cid-edvfi2ax] h3[data-astro-cid-edvfi2ax]{font-size:1.0625rem;margin:0}.comparison-icon[data-astro-cid-edvfi2ax]{font-size:1.25rem}.comparison-list[data-astro-cid-edvfi2ax]{list-style:none;padding:1rem 1.25rem;margin:0}.comparison-list[data-astro-cid-edvfi2ax] li[data-astro-cid-edvfi2ax]{font-size:.875rem;color:var(--color-surface-700);line-height:1.6;padding:6px 0;border-bottom:1px solid color-mix(in srgb,var(--color-surface-200) 60%,transparent)}.comparison-list[data-astro-cid-edvfi2ax] li[data-astro-cid-edvfi2ax]:last-child{border-bottom:none}.comparison-vs[data-astro-cid-edvfi2ax]{display:flex;align-items:center;justify-content:center;padding-top:3rem}.comparison-vs[data-astro-cid-edvfi2ax] span[data-astro-cid-edvfi2ax]{background:var(--color-surface-100);color:var(--color-surface-500);font-weight:700;font-size:.75rem;padding:6px 12px;border-radius:999px;border:1px solid var(--color-surface-200)}.redirect-box[data-astro-cid-edvfi2ax]{padding:1rem;background:var(--color-surface-50);border:1px solid var(--color-surface-200);border-radius:12px;margin-top:1rem}.redirect-box[data-astro-cid-edvfi2ax] p[data-astro-cid-edvfi2ax]{font-size:.9375rem;margin:0;color:var(--color-surface-700);line-height:1.6}.redirect-box[data-astro-cid-edvfi2ax] a[data-astro-cid-edvfi2ax]{color:var(--color-primary-600);font-weight:500;text-decoration:none}.redirect-box[data-astro-cid-edvfi2ax] a[data-astro-cid-edvfi2ax]:hover{text-decoration:underline}.exercise-grid[data-astro-cid-edvfi2ax]{display:grid;gap:1.25rem;margin:1.5rem 0}.exercise-group[data-astro-cid-edvfi2ax]{background:#ffffffb3;backdrop-filter:blur(12px) saturate(150%);border:1px solid rgba(255,255,255,.5);border-radius:16px;overflow:hidden;box-shadow:var(--shadow-sm)}.exercise-group-header[data-astro-cid-edvfi2ax]{display:flex;justify-content:space-between;align-items:center;padding:10px 1.25rem;flex-wrap:wrap;gap:6px}.exercise-high[data-astro-cid-edvfi2ax]{background:linear-gradient(90deg,#fef2f2,#fff);border-bottom:2px solid #fecaca}.exercise-med[data-astro-cid-edvfi2ax]{background:linear-gradient(90deg,#fff7ed,#fff);border-bottom:2px solid #fed7aa}.exercise-low[data-astro-cid-edvfi2ax]{background:linear-gradient(90deg,#f0fdf4,#fff);border-bottom:2px solid #bbf7d0}.exercise-level[data-astro-cid-edvfi2ax]{font-size:.8125rem;font-weight:700;color:var(--color-surface-800)}.exercise-who[data-astro-cid-edvfi2ax]{font-size:.75rem;color:var(--color-surface-500)}.exercise-cards[data-astro-cid-edvfi2ax]{padding:1rem 1.25rem;display:grid;gap:10px}.exercise-card[data-astro-cid-edvfi2ax]{display:flex;gap:12px;align-items:flex-start;padding:10px 12px;border:1px solid var(--color-surface-100);border-radius:10px;transition:border-color .2s,background .2s}.exercise-card[data-astro-cid-edvfi2ax]:hover{border-color:var(--color-surface-300);background:var(--color-surface-50)}.exercise-emoji[data-astro-cid-edvfi2ax]{font-size:1.5rem;flex-shrink:0;padding-top:2px}.exercise-card[data-astro-cid-edvfi2ax] strong[data-astro-cid-edvfi2ax]{font-size:.9375rem;color:var(--color-surface-900);display:block;margin-bottom:2px}.exercise-card[data-astro-cid-edvfi2ax] p[data-astro-cid-edvfi2ax]{font-size:.8125rem;margin:0;color:var(--color-surface-600);line-height:1.5}.intensity-test[data-astro-cid-edvfi2ax]{display:flex;gap:12px;align-items:flex-start;padding:1rem 1.25rem;background:#fff7ed;border:1px solid #fed7aa;border-radius:12px;margin-top:1rem}.intensity-icon[data-astro-cid-edvfi2ax]{font-size:1.5rem;flex-shrink:0}.intensity-test[data-astro-cid-edvfi2ax] p[data-astro-cid-edvfi2ax]{font-size:.9375rem;margin:0;color:#9a3412;line-height:1.6}.benefit-list[data-astro-cid-edvfi2ax]{display:grid;gap:1.25rem;margin:1.5rem 0}.benefit-item[data-astro-cid-edvfi2ax]{display:flex;gap:14px;align-items:flex-start;background:#ffffffb3;backdrop-filter:blur(12px) saturate(150%);border:1px solid rgba(255,255,255,.5);border-radius:16px;padding:1.25rem 1.5rem;box-shadow:var(--shadow-sm),inset 0 1px #ffffffb3}.benefit-num[data-astro-cid-edvfi2ax]{width:36px;height:36px;display:flex;align-items:center;justify-content:center;background:linear-gradient(135deg,#ea580c,#c2410c);color:#fff;border-radius:999px;font-weight:700;font-size:.9375rem;flex-shrink:0;box-shadow:0 4px 12px -2px #ea580c66}.benefit-content[data-astro-cid-edvfi2ax] h3[data-astro-cid-edvfi2ax]{font-size:1.0625rem;margin:0 0 .5rem;color:var(--color-surface-900)}.benefit-content[data-astro-cid-edvfi2ax] p[data-astro-cid-edvfi2ax]{font-size:.9375rem;margin:0;color:var(--color-surface-700);line-height:1.7}.benefit-bars[data-astro-cid-edvfi2ax]{margin-top:1rem}.bar-row[data-astro-cid-edvfi2ax]{display:flex;align-items:center;gap:10px;margin-bottom:6px}.bar-label[data-astro-cid-edvfi2ax]{font-size:.75rem;font-weight:500;color:var(--color-surface-500);min-width:140px;text-align:right}.bar-track[data-astro-cid-edvfi2ax]{flex:1;height:26px;background:var(--color-surface-100);border-radius:6px;overflow:hidden}.bar-fill[data-astro-cid-edvfi2ax]{height:100%;display:flex;align-items:center;padding:0 10px;border-radius:6px;color:#fff;font-size:.75rem;font-weight:700}.bar-tabata[data-astro-cid-edvfi2ax]{background:linear-gradient(90deg,#ea580c,#c2410c)}.bar-cardio[data-astro-cid-edvfi2ax]{background:linear-gradient(90deg,#3b82f6,#2563eb)}.bar-none[data-astro-cid-edvfi2ax]{background:var(--color-surface-300)}.calc-card[data-astro-cid-edvfi2ax]{background:#ffffffb3;backdrop-filter:blur(12px) saturate(150%);border:1px solid rgba(255,255,255,.5);border-radius:16px;padding:1.5rem;margin:1.25rem 0;box-shadow:var(--shadow-sm)}.calc-grid[data-astro-cid-edvfi2ax]{display:grid;grid-template-columns:repeat(auto-fit,minmax(140px,1fr));gap:12px;margin-bottom:1rem}.calc-field[data-astro-cid-edvfi2ax]{display:flex;flex-direction:column;gap:4px}.calc-field[data-astro-cid-edvfi2ax] label[data-astro-cid-edvfi2ax]{font-size:.8125rem;font-weight:500;color:var(--color-surface-600)}.calc-input[data-astro-cid-edvfi2ax]{min-height:44px;padding:8px 12px;font-family:JetBrains Mono,ui-monospace,monospace;font-size:1rem;font-weight:600;text-align:center;color:var(--color-surface-900);background:var(--color-surface-50);border:1px solid var(--color-surface-200);border-radius:8px}.calc-input[data-astro-cid-edvfi2ax]:focus{outline:2px solid #ea580c;border-color:#ea580c}.calc-result[data-astro-cid-edvfi2ax]{padding:1rem;background:linear-gradient(135deg,#fff7ed,#fff);border:2px solid #fed7aa;border-radius:12px;text-align:center}.calc-result-main[data-astro-cid-edvfi2ax]{display:flex;align-items:baseline;justify-content:center;gap:8px}.calc-big[data-astro-cid-edvfi2ax]{font-family:JetBrains Mono,ui-monospace,monospace;font-size:2.5rem;font-weight:800;color:#ea580c;font-variant-numeric:tabular-nums}.calc-unit[data-astro-cid-edvfi2ax]{font-size:1.125rem;font-weight:600;color:var(--color-surface-700)}.calc-result-detail[data-astro-cid-edvfi2ax]{font-size:.875rem;color:var(--color-surface-500);margin-top:.25rem}.tech-grid[data-astro-cid-edvfi2ax]{display:grid;grid-template-columns:repeat(auto-fit,minmax(300px,1fr));gap:1px;background:var(--color-surface-200);border:1px solid var(--color-surface-200);border-radius:16px;overflow:hidden;margin:1.25rem 0}.tech-item[data-astro-cid-edvfi2ax]{display:flex;flex-direction:column;gap:4px;padding:1rem 1.25rem;background:#ffffffe6}.tech-label[data-astro-cid-edvfi2ax]{font-size:.75rem;font-weight:600;text-transform:uppercase;letter-spacing:.05em;color:#ea580c}.tech-value[data-astro-cid-edvfi2ax]{font-size:.875rem;color:var(--color-surface-700);line-height:1.5}.related-grid[data-astro-cid-edvfi2ax]{display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,1fr));gap:1rem;margin:1.25rem 0}.related-card[data-astro-cid-edvfi2ax]{display:flex;flex-direction:column;gap:4px;background:#ffffffb3;backdrop-filter:blur(12px) saturate(150%);border:1px solid rgba(255,255,255,.5);border-radius:16px;padding:1.25rem;text-decoration:none;color:var(--color-surface-700);box-shadow:var(--shadow-sm);transition:box-shadow .3s var(--ease-premium),border-color .3s var(--ease-premium),transform .3s var(--ease-premium)}.related-card[data-astro-cid-edvfi2ax]:hover{box-shadow:var(--shadow-lg);border-color:color-mix(in srgb,var(--color-primary-200) 60%,transparent);transform:translateY(-3px)}.related-icon[data-astro-cid-edvfi2ax]{font-size:1.5rem}.related-card[data-astro-cid-edvfi2ax] strong[data-astro-cid-edvfi2ax]{color:var(--color-surface-900);font-size:.9375rem}.related-card[data-astro-cid-edvfi2ax] span[data-astro-cid-edvfi2ax]:last-child{font-size:.8125rem;color:var(--color-surface-500)}@media(max-width:500px){.round-work[data-astro-cid-edvfi2ax],.round-rest[data-astro-cid-edvfi2ax]{width:36px}.round-work[data-astro-cid-edvfi2ax]{height:28px;font-size:.5625rem}.round-rest[data-astro-cid-edvfi2ax]{height:18px;font-size:.5rem}.bar-label[data-astro-cid-edvfi2ax]{min-width:100px;font-size:.6875rem}}