powerhouse-rp-toolkit/css/main.css

Renaissance Periodization Training Toolkit for PowerHouseATX

/* --- Global Styles & Resets --- */
* {
  box-sizing: border-box;
  margin: 0;
  padding: 0;
}

html {
  scroll-behavior: smooth;
}

body {
  background: linear-gradient(135deg, #0a0a0a 0%, #1a1a1a 100%);
  color: #fff;
  font-family:
    -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Oxygen, Ubuntu,
    Cantarell, sans-serif;
  line-height: 1.6;
  padding: 20px;
  min-height: 100vh;
  position: relative;
  overflow-x: hidden;
}

/* Animated background effect */
body::before {
  content: "";
  position: fixed;
  top: 0;
  left: 0;
  right: 0;
  bottom: 0;
  background-image:
    radial-gradient(
      circle at 20% 80%,
      rgba(255, 0, 0, 0.1) 0%,
      transparent 50%
    ),
    radial-gradient(
      circle at 80% 20%,
      rgba(255, 0, 0, 0.05) 0%,
      transparent 50%
    ),
    radial-gradient(
      circle at 40% 40%,
      rgba(255, 0, 0, 0.03) 0%,
      transparent 50%
    );
  pointer-events: none;
  z-index: 1;
}

/* Custom scrollbar */
::-webkit-scrollbar {
  width: 10px;
}

::-webkit-scrollbar-track {
  background: #0a0a0a;
}

::-webkit-scrollbar-thumb {
  background: #ff0000;
  border-radius: 5px;
}

::-webkit-scrollbar-thumb:hover {
  background: #cc0000;
}

/* --- Main Container --- */
.container {
  max-width: 1400px;
  margin: 0 auto;
  position: relative;
  z-index: 2;
  width: 100%;
}

/* --- Header & Typography --- */
.header-section {
  text-align: center;
  margin-bottom: 40px;
  position: relative;
  background: rgba(26, 26, 26, 0.95);
  backdrop-filter: blur(10px);
  padding: 35px;
  border: 1px solid rgba(255, 0, 0, 0.3);
  border-radius: 16px;
  box-shadow:
    0 8px 32px rgba(0, 0, 0, 0.4),
    inset 0 1px 0 rgba(255, 255, 255, 0.1);
}

h1 {
  font-size: 3.5rem;
  font-weight: 900;
  background: linear-gradient(135deg, #ff0000 0%, #ff6b6b 100%);
  -webkit-background-clip: text;
  -webkit-text-fill-color: transparent;
  background-clip: text;
  margin-bottom: 0.25rem;
  text-transform: uppercase;
  letter-spacing: -1.5px;
  line-height: 1;
  text-shadow: 0 0 40px rgba(255, 0, 0, 0.5);
}

.page-title {
  font-size: 2.2rem;
  font-weight: 700;
  color: #e0e0e0;
  text-transform: uppercase;
  letter-spacing: 0.5px;
  margin-bottom: 1rem;
  text-shadow: 0 0 10px rgba(255, 255, 255, 0.1);
}

.subtitle {
  font-size: 1.1rem;
  color: #999;
  font-weight: 300;
  letter-spacing: 1px;
}

/* RP Status Display */
.rp-status {
  background: rgba(0, 0, 0, 0.3);
  padding: 20px;
  border-radius: 12px;
  margin: 20px 0;
  border: 1px solid rgba(255, 0, 0, 0.2);
}

.status-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
  gap: 15px;
  margin-top: 15px;
}

.status-item {
  text-align: center;
  padding: 10px;
  background: rgba(255, 255, 255, 0.05);
  border-radius: 8px;
}

.status-value {
  font-size: 1.8rem;
  font-weight: 700;
  color: #ff0000;
}

.status-label {
  font-size: 0.9rem;
  color: #ccc;
  text-transform: uppercase;
  letter-spacing: 0.5px;
}

/* Chart Section */
.chart-section {
  background: rgba(26, 26, 26, 0.95);
  backdrop-filter: blur(10px);
  padding: 35px;
  border: 1px solid rgba(255, 0, 0, 0.3);
  border-radius: 16px;
  margin: 20px 0;
  box-shadow:
    0 8px 32px rgba(0, 0, 0, 0.4),
    inset 0 1px 0 rgba(255, 255, 255, 0.1);
}

.chart-header {
  display: flex;
  justify-content: space-between;
  align-items: center;
  margin-bottom: 20px;
  flex-wrap: wrap;
  gap: 10px;
}

.chart-controls {
  display: flex;
  gap: 10px;
  flex-wrap: wrap;
}

.chart-controls button {
  padding: 8px 16px;
  font-size: 0.9rem;
  margin: 0;
}

#weeklyChart {
  max-height: 400px;
}

/* Volume Status Indicators */
.volume-status {
  margin-top: 15px;
}

.volume-analysis {
  display: flex;
  align-items: center;
  gap: 15px;
  flex-wrap: wrap;
}

.status-indicator {
  padding: 8px 16px;
  border-radius: 20px;
  font-weight: 700;
  font-size: 0.9rem;
  text-transform: uppercase;
  letter-spacing: 0.5px;
}

.status-indicator.under-minimum {
  background: #ff4444;
  color: white;
}
.status-indicator.maintenance {
  background: #ffaa00;
  color: white;
}
.status-indicator.optimal {
  background: #44ff44;
  color: black;
}
.status-indicator.high {
  background: #ffff44;
  color: black;
}
.status-indicator.maximum {
  background: #ff4444;
  color: white;
}

.landmarks-display {
  display: flex;
  gap: 15px;
  flex-wrap: wrap;
}

.landmarks-display span {
  padding: 4px 8px;
  background: rgba(255, 255, 255, 0.1);
  border-radius: 4px;
  font-size: 0.8rem;
}

/* Section Banners */
.section-banner {
  background: linear-gradient(
    135deg,
    rgba(255, 0, 0, 0.2) 0%,
    rgba(255, 0, 0, 0.1) 100%
  );
  padding: 20px;
  margin: 40px 0 20px 0;
  border-radius: 12px;
  border: 1px solid rgba(255, 0, 0, 0.3);
  text-align: center;
  cursor: pointer;
  transition: all 0.3s ease;
  user-select: none;
}

.section-banner:hover {
  background: linear-gradient(
    135deg,
    rgba(255, 0, 0, 0.3) 0%,
    rgba(255, 0, 0, 0.15) 100%
  );
}

.section-banner h3 {
  font-size: 1.8rem;
  font-weight: 700;
  color: #fff;
  text-transform: uppercase;
  letter-spacing: 1px;
  margin-bottom: 8px;
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 10px;
}

.expand-icon {
  font-size: 1.2rem;
  transition: transform 0.3s ease;
}

.section-banner.expanded .expand-icon {
  transform: rotate(180deg);
}

/* Collapsible sections */
.section-content {
  max-height: 0;
  overflow: hidden;
  transition: max-height 0.4s ease;
}

.section-content.expanded {
  max-height: 3000px;
}

/* Calculator Grid */
.calculator-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(450px, 1fr));
  gap: 2rem;
  margin-top: 2rem;
}

/* Calculator Cards */
.calculator {
  background: rgba(26, 26, 26, 0.95);
  backdrop-filter: blur(10px);
  padding: 35px;
  border: 1px solid rgba(255, 0, 0, 0.3);
  border-radius: 16px;
  margin: 20px 0;
  box-shadow:
    0 8px 32px rgba(0, 0, 0, 0.4),
    inset 0 1px 0 rgba(255, 255, 255, 0.1);
  transition: all 0.3s ease;
}

.calculator:hover {
  border-color: rgba(255, 0, 0, 0.5);
  transform: translateY(-2px);
  box-shadow:
    0 12px 40px rgba(0, 0, 0, 0.5),
    0 0 20px rgba(255, 0, 0, 0.1),
    inset 0 1px 0 rgba(255, 255, 255, 0.1);
}

.calculator h2 {
  font-size: 2rem;
  font-weight: 700;
  color: #fff;
  margin-bottom: 1.5rem;
  padding-bottom: 0.75rem;
  border-bottom: 3px solid #ff0000;
  position: relative;
}

.calculator h2::after {
  content: "";
  position: absolute;
  bottom: -3px;
  left: 0;
  width: 60px;
  height: 3px;
  background: linear-gradient(90deg, #ff0000 0%, transparent 100%);
}

/* Form Elements */
.input-group {
  margin-bottom: 1.5rem;
}

label {
  display: block;
  color: #fff;
  font-weight: 600;
  margin-bottom: 10px;
  font-size: 0.95rem;
  text-transform: uppercase;
  letter-spacing: 0.5px;
}

input[type="number"],
select {
  width: 100%;
  padding: 14px 16px;
  background: rgba(0, 0, 0, 0.5);
  color: #fff;
  border: 2px solid rgba(255, 255, 255, 0.1);
  border-radius: 10px;
  font-size: 1rem;
  transition: all 0.3s ease;
  font-weight: 500;
}

input[type="number"]:focus,
select:focus {
  outline: none;
  border-color: #ff0000;
  box-shadow:
    0 0 0 4px rgba(255, 0, 0, 0.1),
    inset 0 0 0 1px rgba(255, 0, 0, 0.2);
  background: rgba(0, 0, 0, 0.7);
}

/* RIR Validation Styling */
input.rir-good {
  border-color: #4caf50;
  box-shadow: 0 0 0 2px rgba(76, 175, 80, 0.2);
}

input.rir-warning {
  border-color: #ff9800;
  box-shadow: 0 0 0 2px rgba(255, 152, 0, 0.2);
}

input.rir-danger {
  border-color: #f44336;
  box-shadow: 0 0 0 2px rgba(244, 67, 54, 0.2);
}

/* Radio buttons */
.radio-group {
  display: flex;
  gap: 20px;
  flex-wrap: wrap;
  margin-top: 10px;
}

.radio-group label {
  display: flex;
  align-items: center;
  gap: 8px;
  font-size: 1rem;
  font-weight: 500;
  text-transform: none;
  letter-spacing: normal;
  margin: 0;
  cursor: pointer;
}

input[type="radio"] {
  width: auto;
  margin: 0;
  transform: scale(1.2);
  accent-color: #ff0000;
}

input[type="checkbox"] {
  margin-right: 0.5rem;
  transform: scale(1.5);
  accent-color: #ff0000;
}

.helper-text {
  font-size: 0.875rem;
  color: #bbb;
  margin-top: 5px;
  font-style: italic;
  line-height: 1.4;
}

/* Buttons */
button {
  background: linear-gradient(135deg, #ff0000 0%, #cc0000 100%);
  color: white;
  border: none;
  padding: 16px 32px;
  border-radius: 10px;
  font-size: 1.1rem;
  font-weight: 700;
  cursor: pointer;
  transition: all 0.3s ease;
  margin-top: 25px;
  display: inline-flex;
  align-items: center;
  gap: 10px;
  text-transform: uppercase;
  letter-spacing: 1px;
  box-shadow: 0 4px 15px rgba(255, 0, 0, 0.3);
  position: relative;
  overflow: hidden;
  width: 100%;
  justify-content: center;
}

button:hover {
  background: linear-gradient(135deg, #ff1a1a 0%, #e60000 100%);
  transform: translateY(-3px);
  box-shadow: 0 8px 25px rgba(255, 0, 0, 0.4);
}

button:active {
  transform: translateY(-1px);
  box-shadow: 0 4px 15px rgba(255, 0, 0, 0.3);
}

/* Small buttons */
button.small {
  padding: 8px 16px;
  font-size: 0.9rem;
  margin: 5px;
  width: auto;
}

/* Results */
.result {
  margin-top: 1.5rem;
  padding: 25px;
  background: linear-gradient(
    135deg,
    rgba(0, 0, 0, 0.6) 0%,
    rgba(0, 0, 0, 0.8) 100%
  );
  border: 2px solid rgba(255, 255, 255, 0.1);
  border-radius: 14px;
  transition: all 0.4s ease;
  position: relative;
  overflow: hidden;
  font-weight: 600;
  min-height: 60px;
  display: flex;
  align-items: center;
}

.result.success {
  border-color: rgba(46, 125, 50, 0.7);
  background: linear-gradient(
    135deg,
    rgba(46, 125, 50, 0.15) 0%,
    rgba(46, 125, 50, 0.08) 100%
  );
  color: #a5d6a7;
}

.result.warning {
  border-color: rgba(245, 124, 0, 0.7);
  background: linear-gradient(
    135deg,
    rgba(245, 124, 0, 0.15) 0%,
    rgba(245, 124, 0, 0.08) 100%
  );
  color: #ffcc80;
}

.result.danger {
  border-color: rgba(211, 47, 47, 0.7);
  background: linear-gradient(
    135deg,
    rgba(211, 47, 47, 0.15) 0%,
    rgba(211, 47, 47, 0.08) 100%
  );
  color: #ef9a9a;
}

/* Feedback Results */
.feedback-results {
  width: 100%;
}

.main-recommendation {
  margin-bottom: 20px;
  padding-bottom: 15px;
  border-bottom: 1px solid rgba(255, 255, 255, 0.1);
}

.main-recommendation h4 {
  color: #ff0000;
  font-size: 1.2rem;
  margin-bottom: 10px;
}

.advice {
  font-size: 1.1rem;
  font-weight: 600;
  margin-bottom: 8px;
}

.sets-info {
  font-size: 1rem;
  color: #ccc;
}

.algorithm-details {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
  gap: 15px;
  margin-top: 15px;
}

.algorithm-details > div {
  padding: 10px;
  background: rgba(255, 255, 255, 0.05);
  border-radius: 8px;
  font-size: 0.9rem;
}

.stimulus-add_sets {
  color: #4caf50;
}
.stimulus-maintain {
  color: #ffcc80;
}
.stimulus-reduce_sets {
  color: #ff9800;
}

.rir-feedback {
  margin-top: 15px;
  padding: 12px;
  border-radius: 8px;
  font-size: 0.95rem;
}

.rir-feedback.normal {
  background: rgba(76, 175, 80, 0.2);
}
.rir-feedback.medium {
  background: rgba(255, 152, 0, 0.2);
}
.rir-feedback.high {
  background: rgba(244, 67, 54, 0.2);
}

.deload-warning {
  margin-top: 15px;
  padding: 15px;
  background: rgba(255, 152, 0, 0.2);
  border: 1px solid rgba(255, 152, 0, 0.5);
  border-radius: 8px;
  font-weight: 600;
}

/* Advanced Volume Controls */
.advanced-volume-controls {
  border-top: 1px solid rgba(255, 255, 255, 0.1);
  padding-top: 20px;
}

.landmark-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
  gap: 15px;
  margin-bottom: 20px;
}

/* Autoregulation Section */
.autoregulation-section {
  border-top: 1px solid rgba(255, 255, 255, 0.1);
  padding-top: 20px;
  margin-top: 20px;
}

.autoregulation-section h4 {
  color: #ff0000;
  font-size: 1.2rem;
  margin-bottom: 15px;
}

/* Tooltips */
.rir-tooltip {
  font-size: 12px;
  font-weight: 600;
  pointer-events: none;
}

/* RIR Schedule & Load Feedback Styling */
.rir-schedule-display,
.load-feedback-section,
.load-progression-section {
  margin-top: 20px;
  padding-top: 15px;
  border-top: 1px solid rgba(255, 255, 255, 0.1);
}

.rir-schedule-display h4,
.load-feedback-section h4,
.load-progression-section h4 {
  color: #ff0000;
  font-size: 1.1rem;
  margin-bottom: 12px;
  font-weight: 600;
}

#rirScheduleContent {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(120px, 1fr));
  gap: 10px;
  margin: 15px 0;
}

.rir-week-target {
  padding: 12px;
  background: rgba(255, 0, 0, 0.1);
  border: 1px solid rgba(255, 0, 0, 0.3);
  border-radius: 8px;
  text-align: center;
  font-weight: 600;
}

.rir-week-target.current {
  background: rgba(255, 0, 0, 0.2);
  border-color: rgba(255, 0, 0, 0.5);
  box-shadow: 0 0 10px rgba(255, 0, 0, 0.3);
}

.rir-week-target .week-label {
  font-size: 0.9rem;
  color: #ccc;
  margin-bottom: 4px;
}

.rir-week-target .rir-value {
  font-size: 1.4rem;
  color: #ff0000;
  font-weight: 700;
}

#loadAdjustmentContent,
#loadProgressionContent {
  font-size: 0.95rem;
}

.load-adjustment-item {
  padding: 10px;
  margin: 8px 0;
  background: rgba(255, 255, 255, 0.05);
  border-radius: 6px;
  border-left: 3px solid #ff0000;
}

.load-adjustment-item .muscle-name {
  font-weight: 600;
  color: #ff0000;
  margin-bottom: 4px;
}

.load-adjustment-item .adjustment-details {
  color: #ccc;
  font-size: 0.9rem;
}

.progression-recommendation {
  padding: 15px;
  background: rgba(76, 175, 80, 0.1);
  border: 1px solid rgba(76, 175, 80, 0.3);
  border-radius: 8px;
  margin: 10px 0;
}

.progression-recommendation.maintain {
  background: rgba(255, 193, 7, 0.1);
  border-color: rgba(255, 193, 7, 0.3);
}

.progression-recommendation.reduce {
  background: rgba(244, 67, 54, 0.1);
  border-color: rgba(244, 67, 54, 0.3);
}

.progression-recommendation .action {
  font-weight: 600;
  font-size: 1.1rem;
  margin-bottom: 8px;
}

.progression-recommendation .reasoning {
  font-size: 0.9rem;
  color: #ccc;
  line-height: 1.4;
}

.rir-schedule-info {
  margin-top: 20px;
  padding: 15px;
  background: rgba(255, 255, 255, 0.03);
  border-radius: 8px;
  border: 1px solid rgba(255, 255, 255, 0.1);
}

.rir-schedule-info .helper-text {
  font-size: 0.9rem;
  line-height: 1.5;
}

/* RIR Schedule buttons */
.rir-schedule-display button,
.load-feedback-section button,
.load-progression-section button {
  background: linear-gradient(135deg, #ff0000 0%, #cc0000 100%);
  margin: 5px 0;
  width: auto;
  min-width: 180px;
}

/* --- Advanced Intelligence Section --- */
.section-banner.advanced {
  background: linear-gradient(
    135deg,
    rgba(0, 123, 255, 0.2) 0%,
    rgba(0, 123, 255, 0.1) 100%
  );
  border-color: rgba(0, 123, 255, 0.3);
}

.section-content#advanced-content {
  display: none;
  max-height: 0;
  overflow: hidden;
  transition: max-height 0.4s ease;
}

.section-content#advanced-content.expanded {
  display: block;
  max-height: 3000px;
}

.live-session-controls {
  margin-bottom: 20px;
}

.session-controls {
  display: flex;
  gap: 10px;
  flex-wrap: wrap;
  margin-top: 15px;
}

.session-controls button {
  flex: 1;
  min-width: 140px;
  margin: 0;
}

.live-monitor {
  background: #1a202c;
  color: #e2e8f0;
  border-radius: 15px;
  padding: 25px;
  margin: 20px 0;
  border: 1px solid rgba(99, 179, 237, 0.3);
}

.live-monitor h4 {
  color: #63b3ed;
  margin-bottom: 20px;
  font-size: 1.1rem;
}

.monitor-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(150px, 1fr));
  gap: 15px;
}

.monitor-stat {
  background: rgba(255, 255, 255, 0.05);
  padding: 15px;
  border-radius: 10px;
  text-align: center;
}

.monitor-stat .value {
  font-size: 2em;
  font-weight: bold;
  color: #63b3ed;
  display: block;
}

.monitor-stat .label {
  font-size: 0.9em;
  opacity: 0.8;
  margin-top: 5px;
}

.intelligence-panel {
  background: linear-gradient(135deg, #1a365d, #2c5282);
  color: white;
  border-radius: 15px;
  padding: 25px;
  margin: 20px 0;
}

.intelligence-panel h4 {
  color: #63b3ed;
  margin-bottom: 20px;
}

.intelligence-controls,
.analytics-controls {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
  gap: 10px;
  margin: 15px 0;
}

.intelligence-controls button,
.analytics-controls button {
  margin: 0;
  padding: 12px 16px;
  font-size: 0.95rem;
}

.system-status {
  margin-top: 20px;
  padding: 15px;
  background: rgba(255, 255, 255, 0.02);
  border-radius: 10px;
  border: 1px solid rgba(255, 255, 255, 0.1);
}

.system-status h4 {
  color: #ff0000;
  margin-bottom: 15px;
}

.system-status .status-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(120px, 1fr));
  gap: 10px;
}

.system-status .status-indicator {
  text-align: center;
  padding: 10px;
  background: rgba(255, 255, 255, 0.03);
  border-radius: 8px;
}

.system-status .status-indicator span:first-child {
  font-size: 1.5em;
  display: block;
}

.system-status .status-indicator span:last-child {
  font-size: 0.8em;
  color: #ccc;
  margin-top: 5px;
  display: block;
}

.recommendation {
  background: rgba(255, 255, 255, 0.1);
  border-radius: 8px;
  padding: 15px;
  margin: 10px 0;
  border-left: 4px solid #63b3ed;
}

.recommendation.high-priority {
  border-left-color: #f56565;
  background: rgba(245, 101, 101, 0.1);
}

.recommendation.medium-priority {
  border-left-color: #ed8936;
  background: rgba(237, 137, 54, 0.1);
}

.analytics-requirements {
  margin: 15px 0;
  padding: 15px;
  background: rgba(255, 193, 7, 0.1);
  border: 1px solid rgba(255, 193, 7, 0.3);
  border-radius: 8px;
}

.program-config {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
  gap: 15px;
  margin: 20px 0;
}

.program-config .input-group {
  margin: 0;
}

/* Advanced result panels */
.result-panel {
  margin-top: 15px;
  padding: 20px;
  border-radius: 10px;
  border: 1px solid rgba(255, 255, 255, 0.1);
  font-size: 0.95rem;
  line-height: 1.5;
}

.result-panel.success {
  background: rgba(76, 175, 80, 0.1);
  border-color: rgba(76, 175, 80, 0.3);
}

.result-panel.warning {
  background: rgba(255, 152, 0, 0.1);
  border-color: rgba(255, 152, 0, 0.3);
}

.result-panel.error {
  background: rgba(244, 67, 54, 0.1);
  border-color: rgba(244, 67, 54, 0.3);
}

.loading {
  display: inline-block;
  width: 20px;
  height: 20px;
  border: 2px solid #f3f3f3;
  border-radius: 50%;
  border-top-color: #5a67d8;
  animation: spin 1s ease-in-out infinite;
}

@keyframes spin {
  to {
    transform: rotate(360deg);
  }
}

/* --- Utility Systems Styling --- */
/* Performance Monitor Styles */
.performance-controls {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(180px, 1fr));
  gap: 10px;
  margin: 15px 0;
}

.performance-dashboard {
  background: rgba(0, 123, 255, 0.1);
  border: 1px solid rgba(0, 123, 255, 0.3);
  border-radius: 12px;
  padding: 20px;
  margin: 20px 0;
}

.metrics-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(120px, 1fr));
  gap: 15px;
  margin-top: 15px;
}

.metric-card {
  background: rgba(255, 255, 255, 0.05);
  padding: 15px;
  border-radius: 8px;
  text-align: center;
  border: 1px solid rgba(255, 255, 255, 0.1);
}

.metric-value {
  font-size: 1.8rem;
  font-weight: 700;
  color: #63b3ed;
  display: block;
}

.metric-label {
  font-size: 0.8rem;
  color: #ccc;
  margin-top: 5px;
  text-transform: uppercase;
  letter-spacing: 0.5px;
}

/* Data Export Styles */
.export-controls {
  margin: 20px 0;
}

.export-options {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
  gap: 10px;
  margin: 15px 0;
  padding: 15px;
  background: rgba(255, 255, 255, 0.03);
  border-radius: 8px;
}

.checkbox-label {
  display: flex !important;
  align-items: center;
  gap: 8px;
  font-size: 0.9rem !important;
  font-weight: 500 !important;
  text-transform: none !important;
  letter-spacing: normal !important;
  margin: 0 !important;
  cursor: pointer;
}

.export-actions {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(180px, 1fr));
  gap: 10px;
  margin: 15px 0;
}

.export-actions button {
  margin: 0 !important;
  width: auto !important;
}

/* Feedback System Styles */
.feedback-controls {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(180px, 1fr));
  gap: 10px;
  margin: 15px 0;
}

.feedback-stats {
  background: rgba(76, 175, 80, 0.1);
  border: 1px solid rgba(76, 175, 80, 0.3);
  border-radius: 12px;
  padding: 20px;
  margin: 20px 0;
}

.stats-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(120px, 1fr));
  gap: 15px;
  margin-top: 15px;
}

.stat-item {
  background: rgba(255, 255, 255, 0.05);
  padding: 15px;
  border-radius: 8px;
  text-align: center;
  border: 1px solid rgba(255, 255, 255, 0.1);
}

.stat-value {
  font-size: 1.8rem;
  font-weight: 700;
  color: #4caf50;
  display: block;
}

.stat-label {
  font-size: 0.8rem;
  color: #ccc;
  margin-top: 5px;
  text-transform: uppercase;
  letter-spacing: 0.5px;
}

/* Feedback Widget */
.feedback-widget {
  position: fixed;
  top: 50%;
  right: 20px;
  transform: translateY(-50%);
  z-index: 1000;
}

.feedback-toggle {
  background: linear-gradient(135deg, #ff0000 0%, #cc0000 100%);
  color: white;
  padding: 10px 15px;
  border-radius: 20px 0 0 20px;
  cursor: pointer;
  font-size: 0.9rem;
  font-weight: 600;
  box-shadow: -3px 0 10px rgba(0, 0, 0, 0.3);
  transition: all 0.3s ease;
}

.feedback-toggle:hover {
  background: linear-gradient(135deg, #ff1a1a 0%, #e60000 100%);
  transform: translateX(-5px);
}

.feedback-panel {
  position: absolute;
  right: 100%;
  top: 0;
  width: 320px;
  background: rgba(26, 26, 26, 0.95);
  backdrop-filter: blur(10px);
  border: 1px solid rgba(255, 0, 0, 0.3);
  border-radius: 12px;
  padding: 20px;
  box-shadow: -5px 0 20px rgba(0, 0, 0, 0.5);
}

.feedback-header {
  display: flex;
  justify-content: space-between;
  align-items: center;
  margin-bottom: 15px;
  padding-bottom: 10px;
  border-bottom: 1px solid rgba(255, 255, 255, 0.1);
}

.feedback-header h3 {
  color: #ff0000;
  font-size: 1.1rem;
  margin: 0;
}

.feedback-header button {
  background: none;
  border: none;
  color: #ccc;
  font-size: 1.5rem;
  cursor: pointer;
  padding: 0;
  margin: 0;
  width: auto;
  height: auto;
}

/* ─── Quick-Start Guide list alignment ──────────────────────────── */
#quickStartGuide ol,
.quick-start-guide ol {
  margin: 0 auto; /* center container */
  max-width: 480px; /* comfortable line length */
  padding-left: 1.4rem; /* slight indent for numbers */
  list-style-position: inside;
  text-align: left; /* align numbers with text */
}

/* --- End of Styles --- */

/* Muscle Volume Cards */
.muscle-card {
  border: 1px solid #e5e7eb;
  border-radius: 8px;
  padding: 16px;
  margin: 8px 0;
  background: #fff;
}
.muscle-card h3 {
  display: flex;
  justify-content: space-between;
  margin: 0;
  font-size: 18px;
  color: #374151;
}
.vol-badge {
  padding: 4px 8px;
  border-radius: 4px;
  font-weight: 600;
  font-size: 14px;
}
.vol-badge.optimal {
  background: #dcfce7;
  color: #166534;
}
.vol-bar {
  position: relative;
  height: 8px;
  background: #f3f4f6;
  border-radius: 4px;
  margin: 8px 0;
}
.vol-fill {
  height: 100%;
  background: #0059ff;
  border-radius: 4px;
  transition: width 0.3s;
}
.volume-bar {
  position: relative;
  height: 8px;
  background: #f3f4f6;
  border-radius: 4px;
  margin: 8px 0;
}
.volume-fill {
  height: 100%;
  background: #0059ff;
  border-radius: 4px;
  transition: width 0.3s;
}
.landmark {
  position: absolute;
  top: -2px;
  width: 2px;
  height: 12px;
  background: #6b7280;
}
.card-ftr {
  text-align: center;
  font-size: 12px;
  color: #6b7280;
}

/* Navigation Tabs */
.main-nav {
  display: flex;
  justify-content: center;
  margin: 20px 0;
  background: rgba(255, 255, 255, 0.1);
  border-radius: 8px;
  padding: 8px;
  backdrop-filter: blur(10px);
  border: 1px solid rgba(255, 255, 255, 0.1);
}

.nav-btn {
  background: transparent;
  border: none;
  color: #fff;
  padding: 12px 24px;
  cursor: pointer;
  border-radius: 6px;
  font-weight: 500;
  font-size: 0.95rem;
  transition: all 0.2s ease;
  position: relative;
  flex: 1;
  max-width: 150px;
}

.nav-btn:hover {
  background: rgba(255, 255, 255, 0.1);
  transform: translateY(-1px);
}

.nav-btn.active {
  background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
  box-shadow: 0 4px 15px rgba(102, 126, 234, 0.3);
}

.nav-btn.active::after {
  content: '';
  position: absolute;
  bottom: -2px;
  left: 50%;
  transform: translateX(-50%);
  width: 30px;
  height: 2px;
  background: #667eea;
  border-radius: 1px;
}

/* Section Display */
section[id$="Section"] {
  animation: fadeIn 0.3s ease-in-out;
}

@keyframes fadeIn {
  from { opacity: 0; transform: translateY(10px); }
  to { opacity: 1; transform: translateY(0); }
}

/* Fatigue Indicator Styles */
.fatigue-indicator {
  position: relative;
}

.fatigue-indicator .fatigue-warning {
  position: absolute;
  top: 100%;
  left: 50%;
  transform: translateX(-50%);
  background: rgba(255, 0, 0, 0.9);
  color: white;
  padding: 5px 8px;
  border-radius: 4px;
  font-size: 0.75rem;
  text-transform: none;
  letter-spacing: normal;
  white-space: nowrap;
  z-index: 10;
  margin-top: 5px;
}

.fatigue-indicator.fatigue-low .status-value {
  color: #00ff00;
}

.fatigue-indicator.fatigue-moderate .status-value {
  color: #ffff00;
}

.fatigue-indicator.fatigue-high .status-value {
  color: #ff0000;
  animation: pulse 1.5s infinite;
}

@keyframes pulse {
  0%, 100% { opacity: 1; }
  50% { opacity: 0.7; }
}

/* Load Progression Suggestion Styles */
.load-progression-suggestion {
  background: rgba(0, 255, 0, 0.1);
  border: 1px solid rgba(0, 255, 0, 0.3);
  border-radius: 8px;
  padding: 15px;
  margin: 10px 0;
}

.load-progression-suggestion h4 {
  color: #00ff00;
  margin-bottom: 10px;
}

.load-progression-suggestion .increment {
  font-size: 1.1rem;
  font-weight: bold;
  margin-bottom: 5px;
}

.load-progression-suggestion .reason {
  color: #ccc;
  font-size: 0.9rem;
  margin-bottom: 5px;
}

.load-progression-suggestion .confidence {
  font-size: 0.8rem;
  text-transform: uppercase;
  letter-spacing: 0.5px;
}

.load-progression-suggestion.high-confidence {
  border-color: rgba(0, 255, 0, 0.5);
  background: rgba(0, 255, 0, 0.15);
}

.load-progression-suggestion.moderate-confidence {
  border-color: rgba(255, 255, 0, 0.5);
  background: rgba(255, 255, 0, 0.1);
}

.load-progression-suggestion.moderate-confidence h4 {
  color: #ffff00;
}

/* Intelligence Report Modal Styles */
.intelligence-report-modal {
  position: fixed;
  top: 0;
  left: 0;
  width: 100%;
  height: 100%;
  background: rgba(0, 0, 0, 0.8);
  display: flex;
  align-items: center;
  justify-content: center;
  z-index: 1000;
}

.large-modal {
  width: 90%;
  max-width: 1200px;
  max-height: 90vh;
  overflow-y: auto;
  background: #1a1a1a;
  border: 1px solid rgba(255, 0, 0, 0.3);
  border-radius: 12px;
}

.report-section {
  margin: 20px 0;
  padding: 20px;
  background: rgba(255, 255, 255, 0.05);
  border-radius: 8px;
  border-left: 4px solid #ff0000;
}

.summary-section .status-indicator {
  padding: 10px 15px;
  border-radius: 6px;
  font-weight: bold;
  margin: 10px 0;
}

.status-optimal { background: rgba(0, 255, 0, 0.2); color: #00ff00; }
.status-attention_needed { background: rgba(255, 0, 0, 0.2); color: #ff0000; }
.status-monitoring_required { background: rgba(255, 255, 0, 0.2); color: #ffff00; }

.key-findings ul, .next-actions ol {
  list-style-position: inside;
  margin: 10px 0;
}

.volume-metrics, .fatigue-metrics {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
  gap: 15px;
  margin: 15px 0;
}

.metric {
  display: flex;
  justify-content: space-between;
  padding: 8px 12px;
  background: rgba(0, 0, 0, 0.3);
  border-radius: 4px;
}

.metric-label {
  color: #ccc;
}

.metric-value {
  font-weight: bold;
}

.trend-increasing { color: #00ff00; }
.trend-decreasing { color: #ff0000; }
.trend-stable { color: #ffff00; }

.fatigue-low { color: #00ff00; }
.fatigue-moderate { color: #ffff00; }
.fatigue-high { color: #ff0000; }

.risk-low { color: #00ff00; }
.risk-moderate { color: #ffff00; }
.risk-high { color: #ff0000; }
.risk-critical { color: #ff0000; animation: pulse 1s infinite; }

.muscle-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(200px, 1fr));
  gap: 10px;
  margin: 15px 0;
}

.muscle-card {
  padding: 12px;
  border-radius: 6px;
  background: rgba(255, 255, 255, 0.05);
  border-left: 4px solid #666;
}

.muscle-card.optimal { border-left-color: #00ff00; }
.muscle-card.high { border-left-color: #ffff00; }
.muscle-card.maximum { border-left-color: #ff0000; }

.muscle-name {
  font-weight: bold;
  margin-bottom: 5px;
}

.volume-change {
  font-size: 0.9rem;
  color: #ccc;
}

.mrv-percentage {
  font-size: 0.8rem;
  margin-top: 5px;
}

.fatigue-gauge {
  text-align: center;
  margin: 20px 0;
}

.gauge-value {
  font-size: 3rem;
  font-weight: bold;
  display: block;
}

.gauge-label {
  font-size: 1rem;
  color: #ccc;
  margin-top: 5px;
}

.recommendations-list {
  margin: 15px 0;
}

.recommendation {
  padding: 15px;
  margin: 10px 0;
  border-radius: 6px;
  border-left: 4px solid #666;
}

.recommendation.priority-high {
  border-left-color: #ff0000;
  background: rgba(255, 0, 0, 0.1);
}

.recommendation.priority-medium {
  border-left-color: #ffff00;
  background: rgba(255, 255, 0, 0.1);
}

.recommendation.priority-low {
  border-left-color: #00ff00;
  background: rgba(0, 255, 0, 0.1);
}

.rec-header {
  display: flex;
  justify-content: space-between;
  margin-bottom: 8px;
}

.rec-category {
  font-size: 0.8rem;
  font-weight: bold;
  color: #ff0000;
}

.rec-priority {
  font-size: 0.8rem;
  padding: 2px 6px;
  border-radius: 3px;
}

.rec-priority.priority-high {
  background: #ff0000;
  color: white;
}

.rec-priority.priority-medium {
  background: #ffff00;
  color: black;
}

.rec-priority.priority-low {
  background: #00ff00;
  color: black;
}

.rec-action {
  font-weight: bold;
  margin-bottom: 5px;
}

.rec-detail {
  color: #ccc;
  font-size: 0.9rem;
  margin-bottom: 5px;
}

.rec-timeframe {
  font-size: 0.8rem;
  font-style: italic;
  color: #999;
}

.warnings-list {
  margin: 15px 0;
}

.warning {
  padding: 12px;
  margin: 8px 0;
  border-radius: 6px;
  border-left: 4px solid #ff0000;
  background: rgba(255, 0, 0, 0.1);
}

.warning.severity-high {
  border-left-color: #ff0000;
  background: rgba(255, 0, 0, 0.2);
}

.warning.severity-medium {
  border-left-color: #ffff00;
  background: rgba(255, 255, 0, 0.1);
}

.warning-type {
  font-size: 0.8rem;
  font-weight: bold;
  color: #ff0000;
  margin-bottom: 5px;
}

.warning-message {
  font-weight: bold;
  margin-bottom: 5px;
}

.warning-impact {
  font-size: 0.9rem;
  color: #ccc;
}

.no-warnings {
  text-align: center;
  padding: 20px;
  color: #00ff00;
  font-size: 1.1rem;
}

.predictions-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
  gap: 15px;
  margin: 15px 0;
}

.prediction-card {
  padding: 15px;
  background: rgba(255, 255, 255, 0.05);
  border-radius: 8px;
  text-align: center;
}

.prediction-card h4 {
  margin-bottom: 10px;
  color: #ff0000;
}

.prediction-value {
  font-size: 1.5rem;
  font-weight: bold;
  margin-bottom: 8px;
}

.prediction-confidence, .prediction-timeframe {
  font-size: 0.9rem;
  color: #ccc;
}

/* Loading Dialog Styles */
.loading-dialog {
  position: fixed;
  top: 0;
  left: 0;
  width: 100%;
  height: 100%;
  background: rgba(0, 0, 0, 0.7);
  display: flex;
  align-items: center;
  justify-content: center;
  z-index: 1001;
}

.loading-content {
  background: #1a1a1a;
  padding: 30px;
  border-radius: 12px;
  text-align: center;
  border: 1px solid rgba(255, 0, 0, 0.3);
}

.loading-spinner {
  width: 40px;
  height: 40px;
  border: 4px solid rgba(255, 0, 0, 0.3);
  border-top: 4px solid #ff0000;
  border-radius: 50%;
  animation: spin 1s linear infinite;
  margin: 0 auto 15px;
}

.loading-message {
  color: #ccc;
  font-size: 1.1rem;
}

/* Result Modal Styles */
.result-modal {
  position: fixed;
  top: 0;
  left: 0;
  width: 100%;
  height: 100%;
  background: rgba(0, 0, 0, 0.8);
  display: flex;
  align-items: center;
  justify-content: center;
  z-index: 1000;
}

.modal-content {
  background: #1a1a1a;
  border: 1px solid rgba(255, 0, 0, 0.3);
  border-radius: 12px;
  max-width: 600px;
  width: 90%;
  max-height: 80vh;
  overflow-y: auto;
}

.modal-header {
  padding: 20px;
  border-bottom: 1px solid rgba(255, 0, 0, 0.2);
  display: flex;
  justify-content: space-between;
  align-items: center;
}

.modal-header h3 {
  margin: 0;
  color: #ff0000;
}

.modal-close {
  background: none;
  border: none;
  color: #fff;
  font-size: 1.5rem;
  cursor: pointer;
  padding: 5px;
}

.modal-close:hover {
  color: #ff0000;
}

.modal-body {
  padding: 20px;
}

.modal-footer {
  padding: 20px;
  border-top: 1px solid rgba(255, 0, 0, 0.2);
  display: flex;
  justify-content: flex-end;
  gap: 10px;
}

.btn-primary, .btn-secondary {
  padding: 8px 16px;
  border: none;
  border-radius: 4px;
  cursor: pointer;
  font-size: 0.9rem;
}

.btn-primary {
  background: #ff0000;
  color: white;
}

.btn-secondary {
  background: #666;
  color: white;
}

.btn-primary:hover {
  background: #cc0000;
}

.btn-secondary:hover {
  background: #888;
}