.training-guide { max-width: 1120px; margin: 0 auto; padding: 48px 28px 64px; }
.guide-intro { max-width: 850px; padding-bottom: 28px; border-bottom: 1px solid #ccd9df; }
.training-guide h1 { font-size: 46px; line-height: 1.15; letter-spacing: 0; margin: 12px 0 22px; }
.training-guide h2 { font-size: 29px; line-height: 1.25; letter-spacing: 0; }
.training-guide h3 { font-size: 23px; letter-spacing: 0; }
.training-guide p, .training-guide li { font-size: 18px; line-height: 1.75; }
.training-guide section { padding: 24px 0; scroll-margin-top: 110px; }
.training-guide section:not(.guide-product) { max-width: 850px; }
.training-guide li { margin-bottom: 12px; }
.training-guide .guide-lead { font-size: 21px; }
.training-guide .guide-byline, .training-guide figcaption { font-size: 15px; color: #526176; }
.guide-contents { display: flex; flex-wrap: wrap; gap: 12px 24px; margin-top: 24px; }
.training-guide a { text-underline-offset: 4px; }
.guide-table-wrap { overflow-x: auto; border: 1px solid #ccd9df; }
.training-guide table { border-collapse: collapse; width: 100%; min-width: 530px; font-size: 16px; }
.training-guide th, .training-guide td { padding: 14px; text-align: left; border-bottom: 1px solid #ccd9df; vertical-align: top; }
.training-guide thead { background: #edf5f8; }
.training-guide caption { text-align: left; padding: 14px; font-size: 14px; color: #526176; }
.guide-product { max-width: 850px; border-top: 1px solid #ccd9df; border-bottom: 1px solid #ccd9df; }
.guide-product figure { margin: 0; }
.guide-product img { width: 100%; height: auto; border: 1px solid #ccd9df; border-radius: 6px; }
.guide-download { border-top: 1px solid #ccd9df; }
.training-guide table.guide-effort-table { min-width: 0; }
.training-guide .guide-sources { border-top: 1px solid #ccd9df; }
.training-guide .guide-sources p, .training-guide .guide-sources li { font-size: 16px; }
.training-guide.blog-index section { max-width: none; }
.blog-index .blog-post-preview { display: grid; grid-template-columns: minmax(0, 1fr) minmax(0, 2fr); gap: 32px; align-items: start; padding-top: 20px; }
.blog-post-preview figure { margin: 0; }
.blog-post-preview img { display: block; width: 100%; height: auto; border: 1px solid #ccd9df; border-radius: 6px; }
.blog-post-preview img { aspect-ratio: 3 / 2; object-fit: contain; }
.guide-hero { max-width: 850px; margin: 28px 0 8px; }
.guide-hero img { display: block; width: 100%; height: auto; aspect-ratio: 3 / 2; object-fit: contain; border-radius: 6px; }
.blog-post-preview h3 { font-size: 30px; line-height: 1.3; margin-top: 8px; }
.guide-profile-heading { display: grid; grid-template-columns: minmax(0, 1fr) 130px; gap: 24px; align-items: center; margin-bottom: 20px; }
.guide-profile-heading h3 { margin: 0; }
.guide-profile-hello { display: block; width: 130px; height: 174px; object-fit: contain; }
.guide-workout-example { display: grid; grid-template-columns: minmax(0, 1fr) 180px; gap: 24px; align-items: center; margin: 24px 0; }
.guide-workout-example .guide-table-wrap { min-width: 0; }
.guide-workout-example td:nth-child(2), .guide-workout-example td:nth-child(3) { white-space: nowrap; }
.guide-exercise-art { margin: 0; text-align: center; }
.guide-exercise-art img { display: block; width: 100%; height: 240px; object-fit: contain; }
.guide-exercise-art figcaption { margin-top: 8px; }
.page-blog .rti-page-hero-content .blog-hero-support { margin-top: 20px; font-size: 18px; }
.guide-effort-key { display: grid; grid-template-columns: repeat(4, minmax(0, 1fr)); gap: 0; margin: 24px 0; border-block: 1px solid #ccd9df; }
.guide-effort-key > div { padding: 16px 10px; }
.guide-effort-key dt { font-size: 18px; font-weight: 800; color: #6333a3; }
.guide-effort-key dd { margin: 6px 0 0; font-size: 14px; line-height: 1.5; }
.guide-session-log { min-width: 0; border: 1px solid #cbd4e0; border-radius: 8px; overflow: hidden; background: #f8f9fc; color: #111827; }
.session-log-heading { padding: 20px 20px 16px; border-bottom: 1px solid #dbe0e9; background: #fff; }
.training-guide .session-log-brand { margin: 0 0 8px; color: #7538b0; font-size: 12px; font-weight: 800; }
.session-log-heading h4 { margin: 0 0 8px; font-size: 23px; line-height: 1.3; }
.training-guide .session-log-disclaimer { margin: 0; font-size: 12px; line-height: 1.5; color: #536176; }
.training-guide .session-log-chart-title { margin: 18px 18px 12px; font-size: 13px; font-weight: 700; }
.session-log-selector { display: grid; grid-auto-flow: column; grid-auto-columns: minmax(0, 1fr); gap: 4px; padding: 0 14px; }
.session-log-tab { border: 0; border-bottom: 3px solid transparent; background: transparent; padding: 4px 0 8px; color: #526176; cursor: pointer; font: inherit; font-size: 11px; line-height: 1.4; }
.session-log-tab[aria-selected="true"] { color: #5f2c9c; border-bottom-color: #8541bb; font-weight: 800; }
.session-log-tab:focus-visible { outline: 2px solid #075ecf; outline-offset: 2px; }
.session-rep-bar { display: block; position: relative; height: 66px; margin: 0 6px 6px; }
.session-rep-bar > span { position: absolute; inset-inline: 0; bottom: 0; background: #ded3ee; border-radius: 3px 3px 0 0; }
.session-log-tab[aria-selected="true"] .session-rep-bar > span { background: #c5a4e7; }
.session-rep-bar > strong { position: relative; display: flex; align-items: end; justify-content: center; height: 100%; padding-bottom: 8px; color: #36254b; font-size: 16px; }
.training-guide .session-log-basis { margin: 12px 18px; font-size: 12px; line-height: 1.5; color: #526176; }
.session-log-panel { min-height: var(--session-panel-height, 0px); padding: 16px 18px 18px; border-top: 1px solid #dbe0e9; }
.session-log-panel[hidden] { display: none; }
.session-log-panel h5 { margin: 0 0 16px; font-size: 18px; }
.session-log-meta { display: grid; grid-template-columns: repeat(2, minmax(0, 1fr)); gap: 16px; margin: 0 0 18px; }
.session-log-meta dt { color: #536176; font-size: 12px; line-height: 1.4; }
.session-log-meta dd { margin: 5px 0 0; font-size: 18px; line-height: 1.4; font-weight: 800; }
.training-guide .session-log-set-label { margin: 0 0 8px; color: #536176; font-size: 12px; font-weight: 700; }
.session-log-sets { list-style: none; padding: 0; margin: 0; }
.training-guide .session-log-sets li { display: grid; grid-template-columns: 22px minmax(0, 1fr) 22px; align-items: center; gap: 10px; padding: 12px 8px; margin: 0; background: #ecf9f1; border-bottom: 1px solid #c9e6d6; font-size: 16px; line-height: 1.4; }
.session-log-sets li:first-child { border-top: 1px solid #c9e6d6; }
.session-set-number { color: #65718a; font-size: 13px; }
.session-log-sets strong > span { font-size: 13px; font-weight: 400; }
.session-set-done { color: #077755; font-size: 22px; text-align: center; }
.session-log-decision { margin-top: 18px; padding-top: 14px; border-top: 1px solid #dbe0e9; }
.session-log-decision h6 { margin: 0 0 6px; font-size: 12px; color: #7538b0; }
.training-guide .session-log-decision p { margin: 0; font-size: 14px; line-height: 1.6; }
.training-guide .guide-logbook-note { margin: 28px 0; padding: 24px 28px 24px 34px; border: 1px solid #d1dce4; border-left: 4px solid #309383; background: repeating-linear-gradient(to bottom, #fff 0, #fff 31px, #e8eef3 31px, #e8eef3 32px); }
.guide-logbook-note .logbook-kicker { margin: 0 0 8px; color: #526176; font: 13px/1.5 'Courier New', monospace; }
.training-guide .guide-logbook-note h2 { margin: 0 0 16px; font: bold 23px/1.4 'Courier New', monospace; }
.guide-logbook-note ol { margin: 0; padding-left: 28px; list-style-type: decimal-leading-zero; }
.training-guide .guide-logbook-note li { padding-left: 6px; margin: 0 0 12px; font: 17px/1.9 'Courier New', monospace; }
.guide-dictionary { border-bottom: 1px solid #ccd9df; }
.guide-dictionary dl { margin: 24px 0; }
.guide-dictionary dt { display: flex; flex-direction: column; gap: 8px; }
.guide-dictionary dfn { font: 32px/1.25 Georgia, serif; font-style: normal; color: #17242d; }
.guide-dictionary dt > span { color: #526176; font: italic 15px/1.5 Georgia, serif; }
.guide-dictionary dd { margin: 18px 0 0; padding-left: 20px; border-left: 2px solid #309383; font: 21px/1.7 Georgia, serif; }
.guide-effort-direction { margin: 0 0 24px; }
.effort-direction-labels { display: flex; justify-content: space-between; margin-bottom: 8px; color: #526176; font-size: 13px; font-weight: 700; }
.effort-direction-arrow { display: grid; grid-template-columns: repeat(4, 1fr); height: 16px; clip-path: polygon(0 20%, 96% 20%, 96% 0, 100% 50%, 96% 100%, 96% 80%, 0 80%); }
.effort-direction-arrow span:nth-child(1) { background: #258572; }
.effort-direction-arrow span:nth-child(2) { background: #b79626; }
.effort-direction-arrow span:nth-child(3) { background: #d2762c; }
.effort-direction-arrow span:nth-child(4) { background: #bc4659; }
.guide-profile-intro { display: grid; grid-template-columns: 220px minmax(0, 1fr); gap: 30px; align-items: start; margin: 24px 0; }
.guide-profile-intro > figure { margin: 0; }
.guide-profile-intro .guide-profile-hello { width: 220px; height: 294px; }
.guide-profile-intro h3 { margin-top: 0; }
.session-log-phases { display: grid; grid-template-columns: 3fr 2fr; margin: 0 18px 12px; gap: 12px; font-size: 11px; line-height: 1.5; }
.session-log-phases span { padding-bottom: 6px; border-bottom: 2px solid #b692d8; }
.session-log-phases span + span { border-color: #4b9d88; }
.session-rep-bar { height: 80px; margin-inline: 4px; }
.session-rep-bar > strong { flex-direction: column; align-items: center; justify-content: flex-end; line-height: 1.1; }
.session-rep-bar > strong > span { font-size: 10px; font-weight: 500; margin-top: 3px; }
.session-log-tab small { display: block; margin-top: 4px; font-size: 11px; }
.session-log-tab[data-phase="load"] .session-rep-bar > span { background: #cde8df; }
.session-log-tab[data-phase="load"][aria-selected="true"] .session-rep-bar > span { background: #96cdbb; }
.session-log-tab[data-phase="load"][aria-selected="true"] { border-bottom-color: #258572; color: #166653; }
@media (max-width: 800px) {
  .page-blog .rti-page-hero-image { object-position: 85% center; }
  .guide-workout-example { grid-template-columns: minmax(0, 1fr); gap: 16px; }
  .guide-exercise-art { order: -1; width: 180px; margin: 0 auto; }
}
@media (max-width: 700px) {
  .training-guide { padding: 32px 22px 44px; }
  .training-guide h1 { font-size: 34px; }
  .training-guide h2 { font-size: 26px; }
  .guide-product { grid-template-columns: minmax(0, 1fr); gap: 24px; }
  .guide-product figure { width: min(240px, 100%); margin: 0 auto; }
  .blog-index .blog-post-preview { grid-template-columns: minmax(0, 1fr); gap: 24px; }
  .blog-post-preview figure { width: 100%; order: 0; }
  .guide-profile-heading { grid-template-columns: minmax(0, 1fr) 96px; gap: 16px; }
  .guide-profile-hello { width: 96px; height: 128px; }
  .guide-effort-key { grid-template-columns: repeat(2, minmax(0, 1fr)); }
  .session-log-tab { font-size: 10px; }
  .guide-profile-intro { grid-template-columns: minmax(0, 1fr); gap: 18px; }
  .guide-profile-intro .guide-profile-hello { width: 180px; height: 240px; }
  .training-guide .guide-logbook-note { padding: 20px 18px 20px 24px; }
  .guide-dictionary dfn { font-size: 28px; }
  .guide-dictionary dd { font-size: 19px; }
}