.orm[data-astro-cid-s2qlke25]{max-width:880px;margin:0 auto}.orm-form[data-astro-cid-s2qlke25]{display:flex;flex-direction:column;gap:20px;padding:24px;background:#ffffff08;border:1px solid var(--subtle-border);border-radius:16px}.orm-field[data-astro-cid-s2qlke25]{display:flex;flex-direction:column;gap:8px}.orm-field[data-astro-cid-s2qlke25] label[data-astro-cid-s2qlke25]{font-size:12px;font-weight:600;text-transform:uppercase;letter-spacing:2px;color:var(--gray-text)}.orm-hint[data-astro-cid-s2qlke25]{font-size:12px;line-height:1.5;color:var(--gray-text);opacity:.7}.orm-form[data-astro-cid-s2qlke25] select[data-astro-cid-s2qlke25],.orm-form[data-astro-cid-s2qlke25] input[data-astro-cid-s2qlke25][type=number]{width:100%;padding:14px 16px;font-family:inherit;font-size:16px;font-weight:500;color:var(--light-text);background:#ffffff0a;border:1px solid var(--subtle-border);border-radius:10px;outline:none;transition:var(--transition-smooth);-webkit-appearance:none;appearance:none}.orm-form[data-astro-cid-s2qlke25] select[data-astro-cid-s2qlke25]{background-image:url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' width='12' height='8' viewBox='0 0 12 8' fill='none'%3E%3Cpath d='M1 1.5L6 6.5L11 1.5' stroke='%23888888' stroke-width='1.5' stroke-linecap='round' stroke-linejoin='round'/%3E%3C/svg%3E");background-repeat:no-repeat;background-position:right 16px center;padding-right:44px}.orm-form[data-astro-cid-s2qlke25] select[data-astro-cid-s2qlke25]:focus-visible,.orm-form[data-astro-cid-s2qlke25] input[data-astro-cid-s2qlke25][type=number]:focus-visible{border-color:var(--primary-color);box-shadow:0 0 0 4px var(--primary-glow)}.orm-form[data-astro-cid-s2qlke25] input[data-astro-cid-s2qlke25][type=number]::placeholder{color:var(--gray-text);opacity:.6}.orm-form[data-astro-cid-s2qlke25] input[data-astro-cid-s2qlke25][type=number]::-webkit-outer-spin-button,.orm-form[data-astro-cid-s2qlke25] input[data-astro-cid-s2qlke25][type=number]::-webkit-inner-spin-button{-webkit-appearance:none;margin:0}.orm-form[data-astro-cid-s2qlke25] input[data-astro-cid-s2qlke25][type=number]{-moz-appearance:textfield}.orm-rpe-head[data-astro-cid-s2qlke25]{display:flex;align-items:baseline;gap:10px}.orm-rpe-head[data-astro-cid-s2qlke25] label[data-astro-cid-s2qlke25]{flex:1 1 auto;min-width:0;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}.orm-rpe-readout[data-astro-cid-s2qlke25]{flex-shrink:0;white-space:nowrap;font-size:13px;font-weight:600;line-height:1.2;text-align:right;color:var(--readout-color, var(--gray-text));font-variant-numeric:tabular-nums;transition:color .12s ease-out}.orm-field--rpe[data-astro-cid-s2qlke25][data-unset] .orm-rpe-readout[data-astro-cid-s2qlke25]{font-weight:500;opacity:.7}.orm-rpe-clear[data-astro-cid-s2qlke25]{flex-shrink:0;padding:2px 8px;font-family:inherit;font-size:11px;font-weight:500;color:var(--gray-text);background:transparent;border:1px solid var(--subtle-border);border-radius:999px;cursor:pointer;transition:var(--transition-smooth)}.orm-rpe-clear[data-astro-cid-s2qlke25]:hover{color:var(--light-text);border-color:#fff3}.orm-rpe-clear[data-astro-cid-s2qlke25]:focus-visible{outline:2px solid var(--primary-color);outline-offset:2px}.orm-rpe-control[data-astro-cid-s2qlke25]{position:relative;padding:6px 0;display:flex;align-items:center;cursor:pointer;touch-action:pan-y;-webkit-tap-highlight-color:transparent}.orm-rpe-track[data-astro-cid-s2qlke25]{display:grid;grid-template-columns:repeat(10,1fr);gap:3px;align-items:center;width:100%;height:25px;border-radius:7px}.orm-rpe-seg[data-astro-cid-s2qlke25]{height:21px;border-radius:5px;background:#ffffff14;transition:height .12s ease-out,background-color .12s ease-out,opacity .12s ease-out}.orm-rpe-seg[data-astro-cid-s2qlke25].is-filled{background:var(--seg-color);opacity:.55}.orm-rpe-seg[data-astro-cid-s2qlke25].is-current{opacity:1;height:25px}.orm-rpe-seg[data-astro-cid-s2qlke25][data-locked]{cursor:not-allowed}.orm-rpe-seg[data-astro-cid-s2qlke25][data-locked]:not(.is-filled){background:#ffffff0d}.orm-rpe-seg[data-astro-cid-s2qlke25][data-locked].is-filled{opacity:.28}.orm-rpe-input[data-astro-cid-s2qlke25]{position:absolute;inset:6px 0;width:100%;margin:0}.orm-field--rpe[data-astro-cid-s2qlke25].is-ready .orm-rpe-input[data-astro-cid-s2qlke25]{opacity:0;pointer-events:none;-webkit-appearance:none;appearance:none}.orm-rpe-input[data-astro-cid-s2qlke25]:focus-visible~.orm-rpe-track[data-astro-cid-s2qlke25]{box-shadow:0 0 0 4px var(--primary-glow)}.orm-rpe-tip[data-astro-cid-s2qlke25]{position:absolute;bottom:calc(100% - 2px);left:0;padding:6px 10px;border-radius:8px;font-size:12.5px;font-weight:500;line-height:1.3;white-space:nowrap;color:var(--light-text);background:var(--medium-dark);border:1px solid var(--subtle-border);pointer-events:none;opacity:0;transform:translate(-50%,4px);transition:opacity .12s ease-out,transform .12s ease-out}.orm-rpe-tip[data-astro-cid-s2qlke25].is-visible{opacity:1;transform:translate(-50%)}.orm-rpe-tip[data-astro-cid-s2qlke25].is-locked{color:var(--gray-text)}@media(hover:none),(pointer:coarse){.orm-rpe-tip[data-astro-cid-s2qlke25]{display:none}}@media(hover:hover)and (pointer:fine){.orm-rpe-control[data-astro-cid-s2qlke25]{margin-top:30px}}.orm-input-group[data-astro-cid-s2qlke25]{display:flex;gap:8px}.orm-unit[data-astro-cid-s2qlke25]{display:flex;flex-shrink:0;padding:4px;background:#ffffff0a;border:1px solid var(--subtle-border);border-radius:10px}.orm-unit-btn[data-astro-cid-s2qlke25]{padding:0 18px;font-family:inherit;font-size:14px;font-weight:600;color:var(--gray-text);background:transparent;border:0;border-radius:7px;cursor:pointer;transition:var(--transition-smooth)}.orm-unit-btn[data-astro-cid-s2qlke25].is-active{color:var(--light-text);background:var(--primary-color)}.orm-submit[data-astro-cid-s2qlke25]{margin-top:4px;padding:18px 40px;font-family:inherit;font-size:16px;font-weight:700;color:var(--light-text);background:var(--primary-color);border:0;border-radius:12px;cursor:pointer;letter-spacing:.3px;transition:all .4s var(--ease-spring);box-shadow:0 12px 30px var(--primary-glow)}.orm-submit[data-astro-cid-s2qlke25]:hover{background:var(--primary-dark);transform:translateY(-2px);box-shadow:0 18px 40px var(--primary-glow)}.orm-error[data-astro-cid-s2qlke25]{margin:0;font-size:14px;color:#e06b6b;min-height:1.3em}.orm-error[data-astro-cid-s2qlke25]:empty{min-height:0}.orm-results[data-astro-cid-s2qlke25]{margin-top:24px;opacity:0;transform:translateY(24px);transition:opacity .6s var(--ease-out-expo),transform .6s var(--ease-out-expo)}.orm-results[data-astro-cid-s2qlke25].is-revealed{opacity:1;transform:translateY(0)}.orm-next[data-astro-cid-s2qlke25]{display:flex;flex-direction:column;gap:16px;margin-top:16px;padding:22px 20px;background:#228b220f;border:1px solid rgba(34,139,34,.28);border-radius:14px}.orm-next-text[data-astro-cid-s2qlke25] h3[data-astro-cid-s2qlke25]{font-size:1.05rem;font-weight:600;color:var(--light-text)}.orm-next-text[data-astro-cid-s2qlke25] p[data-astro-cid-s2qlke25]{margin-top:8px;font-size:13.5px;line-height:1.6;color:var(--gray-text)}.orm-next-btn[data-astro-cid-s2qlke25]{width:100%;padding:14px 28px;font-family:inherit;font-size:15px;font-weight:600;color:var(--light-text);background:var(--primary-color);border:0;border-radius:10px;cursor:pointer;white-space:nowrap;transition:var(--transition-smooth)}.orm-next-btn[data-astro-cid-s2qlke25]:hover{background:var(--primary-dark);transform:translateY(-1px)}.orm-headline[data-astro-cid-s2qlke25]{margin-top:16px;padding:36px 24px;text-align:center;background:#ffffff08;border:1px solid var(--subtle-border);border-radius:16px}.orm-headline-label[data-astro-cid-s2qlke25]{font-size:12px;font-weight:600;text-transform:uppercase;letter-spacing:3px;color:var(--gray-text)}.orm-headline-value[data-astro-cid-s2qlke25]{margin-top:12px;font-size:clamp(3.5rem,14vw,5.5rem);font-weight:700;line-height:1;letter-spacing:-.03em;color:var(--primary-color)}.orm-headline-unit[data-astro-cid-s2qlke25]{margin-left:6px;font-size:.35em;font-weight:500;color:var(--gray-text);letter-spacing:0}.orm-headline-basis[data-astro-cid-s2qlke25]{margin-top:12px;font-size:14px;color:var(--gray-text)}.orm-tables[data-astro-cid-s2qlke25]{display:flex;flex-direction:column;gap:16px;margin-top:16px}.orm-table-block[data-astro-cid-s2qlke25]{padding:24px 20px;background:#ffffff08;border:1px solid var(--subtle-border);border-radius:16px;overflow-x:auto}.orm-table-block[data-astro-cid-s2qlke25] h3[data-astro-cid-s2qlke25]{font-size:1.1rem;font-weight:600}.orm-table-note[data-astro-cid-s2qlke25]{margin-top:6px;margin-bottom:16px;font-size:13px;color:var(--gray-text)}.orm-table[data-astro-cid-s2qlke25]{width:100%;border-collapse:collapse;font-size:14px}.orm-table[data-astro-cid-s2qlke25] th[data-astro-cid-s2qlke25]{padding:0 12px 10px 0;text-align:left;font-size:11px;font-weight:600;text-transform:uppercase;letter-spacing:1.5px;color:var(--gray-text);border-bottom:1px solid var(--subtle-border)}.orm-table[data-astro-cid-s2qlke25] td[data-astro-cid-s2qlke25]{padding:12px 12px 12px 0;border-bottom:1px solid var(--subtle-border);color:var(--secondary-color)}.orm-table[data-astro-cid-s2qlke25] tr[data-astro-cid-s2qlke25]:last-child td[data-astro-cid-s2qlke25]{border-bottom:0}.orm-table[data-astro-cid-s2qlke25] td[data-astro-cid-s2qlke25]:nth-child(2){font-weight:600;color:var(--light-text)}.orm-table[data-astro-cid-s2qlke25] tr[data-astro-cid-s2qlke25].is-yours td[data-astro-cid-s2qlke25]{color:var(--primary-color)}.orm-table[data-astro-cid-s2qlke25] tr[data-astro-cid-s2qlke25].is-yours td[data-astro-cid-s2qlke25]:nth-child(2){color:var(--primary-color)}.orm-disclaimer[data-astro-cid-s2qlke25]{margin-top:20px;font-size:13px;line-height:1.7;color:var(--gray-text);opacity:.85}@media(prefers-reduced-motion:reduce){.orm-rpe-seg[data-astro-cid-s2qlke25],.orm-rpe-readout[data-astro-cid-s2qlke25],.orm-rpe-tip[data-astro-cid-s2qlke25],.orm-results[data-astro-cid-s2qlke25]{transition:none}}@media(min-width:769px){.orm-form[data-astro-cid-s2qlke25]{display:grid;grid-template-columns:1fr 1fr;gap:22px 20px;padding:32px}.orm-submit[data-astro-cid-s2qlke25]{grid-column:1 / -1;justify-self:center;min-width:280px}.orm-error[data-astro-cid-s2qlke25]{grid-column:1 / -1;text-align:center}.orm-field--exercise[data-astro-cid-s2qlke25],.orm-field--rpe[data-astro-cid-s2qlke25]{grid-column:1 / -1}.orm-rpe-readout[data-astro-cid-s2qlke25]{font-size:14px}.orm-next[data-astro-cid-s2qlke25]{flex-direction:row;align-items:center;justify-content:space-between;gap:28px;padding:24px 26px}.orm-next-btn[data-astro-cid-s2qlke25]{width:auto}.orm-tables[data-astro-cid-s2qlke25]{display:grid;grid-template-columns:1fr 1fr}.orm-table-block[data-astro-cid-s2qlke25]{padding:28px}}.faq-section[data-astro-cid-4j5dlmku]{padding:72px 0;position:relative}.faq-section[data-astro-cid-4j5dlmku] h2[data-astro-cid-4j5dlmku]{text-align:center;font-size:clamp(1.9rem,3.6vw,2.6rem);font-weight:400;line-height:1.1;letter-spacing:-1px;color:var(--light-text)}.faq-list[data-astro-cid-4j5dlmku]{max-width:760px;margin:40px auto 0}.faq-item[data-astro-cid-4j5dlmku]{border-bottom:1px solid var(--subtle-border)}.faq-item[data-astro-cid-4j5dlmku] summary[data-astro-cid-4j5dlmku]{display:flex;align-items:baseline;gap:20px;padding:22px 4px;cursor:pointer;list-style:none;transition:color .25s}.faq-item[data-astro-cid-4j5dlmku] summary[data-astro-cid-4j5dlmku]::-webkit-details-marker{display:none}.faq-item[data-astro-cid-4j5dlmku] summary[data-astro-cid-4j5dlmku] h3[data-astro-cid-4j5dlmku]{flex:1;font-size:17px;font-weight:400;line-height:1.45;color:var(--light-text);margin:0}.faq-marker[data-astro-cid-4j5dlmku]{position:relative;flex-shrink:0;width:12px;height:12px;margin-top:4px}.faq-marker[data-astro-cid-4j5dlmku]:before,.faq-marker[data-astro-cid-4j5dlmku]:after{content:"";position:absolute;background:var(--primary-color);transition:transform .25s var(--ease-out-expo),opacity .25s}.faq-marker[data-astro-cid-4j5dlmku]:before{top:5px;left:0;width:12px;height:1.5px}.faq-marker[data-astro-cid-4j5dlmku]:after{top:0;left:5px;width:1.5px;height:12px}.faq-item[data-astro-cid-4j5dlmku][open] .faq-marker[data-astro-cid-4j5dlmku]:after{transform:rotate(90deg);opacity:0}.faq-item[data-astro-cid-4j5dlmku] p[data-astro-cid-4j5dlmku]{font-size:15px;line-height:1.75;color:var(--gray-text);margin:0;padding:0 4px 26px}.faq-item[data-astro-cid-4j5dlmku] summary[data-astro-cid-4j5dlmku]:focus-visible{outline:2px solid var(--primary-color);outline-offset:2px}.orm-hero[data-astro-cid-kelf4dui]{padding:120px 0 60px;position:relative}.orm-hero-head[data-astro-cid-kelf4dui]{text-align:center;max-width:720px;margin:0 auto 32px}.orm-title[data-astro-cid-kelf4dui]{font-size:clamp(2.4rem,7vw,3.6rem);line-height:1.15}.orm-lead[data-astro-cid-kelf4dui]{margin-top:18px;font-size:clamp(1rem,1.4vw,1.15rem);line-height:1.7;color:var(--gray-text);font-weight:300}.orm-section[data-astro-cid-kelf4dui]{padding:60px 0;position:relative}.section-header--compact[data-astro-cid-kelf4dui]{margin-bottom:40px}.orm-guide[data-astro-cid-kelf4dui]{display:flex;flex-direction:column;gap:16px;max-width:880px;margin:0 auto}.orm-guide-card[data-astro-cid-kelf4dui]{padding:24px;background:#ffffff08;border:1px solid var(--subtle-border);border-radius:14px}.orm-guide-card[data-astro-cid-kelf4dui] h3[data-astro-cid-kelf4dui]{font-size:1.1rem;font-weight:600;margin-bottom:10px}.orm-guide-card[data-astro-cid-kelf4dui] p[data-astro-cid-kelf4dui]{font-size:14.5px;line-height:1.7;color:var(--gray-text)}.orm-closing[data-astro-cid-kelf4dui]{padding:56px 0 72px;position:relative;overflow:hidden}.orm-closing[data-astro-cid-kelf4dui]:before{content:"";position:absolute;inset:0;background:radial-gradient(ellipse 80% 60% at 50% 50%,rgba(34,139,34,.15) 0%,transparent 60%);pointer-events:none}.orm-closing-inner[data-astro-cid-kelf4dui]{position:relative;z-index:1;text-align:center;max-width:46ch;margin:0 auto}.orm-closing-inner[data-astro-cid-kelf4dui] h2[data-astro-cid-kelf4dui]{font-size:clamp(1.65rem,3.6vw,2.6rem);font-weight:400;line-height:1.2;letter-spacing:-1px;text-wrap:balance}.orm-closing-inner[data-astro-cid-kelf4dui] p[data-astro-cid-kelf4dui]{margin:16px auto 36px;font-size:15px;line-height:1.75;color:var(--gray-text);text-wrap:pretty}.orm-closing-links[data-astro-cid-kelf4dui]{display:flex;justify-content:center;align-items:center;gap:12px;margin-top:32px;font-size:14px;color:var(--gray-text);opacity:.8}.orm-closing-links[data-astro-cid-kelf4dui] a[data-astro-cid-kelf4dui]{color:var(--gray-text);text-decoration:none;transition:color .25s}.orm-closing-links[data-astro-cid-kelf4dui] a[data-astro-cid-kelf4dui]:hover{color:var(--primary-color)}@media(min-width:769px){.orm-hero[data-astro-cid-kelf4dui]{padding:180px 0 80px}.orm-hero-head[data-astro-cid-kelf4dui]{margin-bottom:48px}.orm-section[data-astro-cid-kelf4dui]{padding:100px 0}.orm-closing[data-astro-cid-kelf4dui]{padding:90px 0 110px}.orm-guide[data-astro-cid-kelf4dui]{display:grid;grid-template-columns:repeat(3,1fr);gap:20px}.orm-guide-card[data-astro-cid-kelf4dui]{padding:28px;transition:var(--transition-smooth)}.orm-guide-card[data-astro-cid-kelf4dui]:hover{border-color:#228b2259;transform:translateY(-4px)}}