/* Reset and Base Styles */
* {
    margin: 0;
    padding: 0;
    box-sizing: border-box;
}

:root {
    /* Color Palette - Modern Wellness (HelloLingo-inspired) */
    --primary-color: #4f46e5;
    --primary-dark: #3730a3;
    --primary-light: #818cf8;
    --secondary-color: #7c3aed;
    --accent-color: #06b6d4;
    --accent-warm: #f59e0b;
    --text-dark: #0f172a;
    --text-medium: #475569;
    --text-light: #94a3b8;
    --bg-white: #ffffff;
    --bg-light: #f8fafc;
    --bg-medium: #f1f5f9;
    --border-color: #e2e8f0;
    --gradient-primary: linear-gradient(135deg, #4f46e5 0%, #7c3aed 50%, #06b6d4 100%);
    --gradient-hero: linear-gradient(135deg, #1e1b4b 0%, #312e81 40%, #4f46e5 100%);
    --gradient-cta: linear-gradient(135deg, #7c3aed 0%, #4f46e5 50%, #06b6d4 100%);

    /* Typography */
    --font-primary: 'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', 'Roboto', 'Oxygen', 'Ubuntu', 'Cantarell', sans-serif;
    --font-display: 'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', sans-serif;
    --font-mono: 'SF Mono', Monaco, 'Cascadia Code', 'Roboto Mono', Consolas, monospace;

    /* Spacing */
    --spacing-xs: 0.5rem;
    --spacing-sm: 1rem;
    --spacing-md: 1.5rem;
    --spacing-lg: 2rem;
    --spacing-xl: 3rem;
    --spacing-xxl: 5rem;
    --spacing-hero: 7rem;

    /* Container */
    --container-max: 1200px;
    --container-padding: 2rem;

    /* Borders */
    --radius-sm: 8px;
    --radius-md: 12px;
    --radius-lg: 16px;
    --radius-xl: 24px;
    --radius-full: 9999px;
}

/* Import Google Font */
@import url('https://fonts.googleapis.com/css2?family=Inter:wght@300;400;500;600;700;800;900&display=swap');

body {
    font-family: var(--font-primary);
    color: var(--text-dark);
    line-height: 1.7;
    background-color: var(--bg-white);
    -webkit-font-smoothing: antialiased;
    -moz-osx-font-smoothing: grayscale;
}

/* Typography */
h1, h2, h3, h4, h5, h6 {
    font-family: var(--font-display);
    font-weight: 800;
    line-height: 1.15;
    margin-bottom: var(--spacing-sm);
    color: var(--text-dark);
    letter-spacing: -0.02em;
}

h1 {
    font-size: 3.5rem;
    font-weight: 900;
}

h2 {
    font-size: 2.25rem;
    margin-top: var(--spacing-lg);
}

h3 {
    font-size: 1.5rem;
    font-weight: 700;
}

p {
    margin-bottom: var(--spacing-sm);
    color: var(--text-medium);
    font-size: 1.15rem;
    line-height: 1.75;
}

a {
    color: var(--primary-color);
    text-decoration: none;
    transition: color 0.2s ease;
}

a:hover {
    color: var(--primary-light);
}

/* Container */
.container {
    max-width: var(--container-max);
    margin: 0 auto;
    padding: 0 var(--container-padding);
}

/* Navigation - Sleek floating nav */
.main-nav {
    background-color: rgba(255, 255, 255, 0.95);
    backdrop-filter: blur(20px);
    -webkit-backdrop-filter: blur(20px);
    border-bottom: 1px solid rgba(226, 232, 240, 0.6);
    position: sticky;
    top: 0;
    z-index: 100;
}

.nav-container {
    max-width: var(--container-max);
    margin: 0 auto;
    padding: 0 var(--container-padding);
    display: flex;
    justify-content: space-between;
    align-items: center;
    min-height: 72px;
}

.logo {
    display: flex;
    align-items: center;
}

.logo a {
    font-size: 1.35rem;
    font-weight: 800;
    background: var(--gradient-primary);
    -webkit-background-clip: text;
    -webkit-text-fill-color: transparent;
    background-clip: text;
    letter-spacing: -0.02em;
    line-height: 1;
    display: flex;
    align-items: center;
}

.nav-links {
    display: flex;
    list-style: none;
    gap: var(--spacing-xs);
    align-items: center;
}

.nav-links a {
    color: var(--text-medium);
    font-weight: 500;
    font-size: 0.9rem;
    padding: 0.5rem 0.85rem;
    border-radius: var(--radius-full);
    transition: all 0.2s ease;
}

.nav-links a:hover,
.nav-links a.active {
    color: var(--primary-color);
    background-color: rgba(79, 70, 229, 0.08);
}

/* Mobile Nav Toggle (Hamburger) */
.nav-toggle {
    display: none;
    background: none;
    border: none;
    cursor: pointer;
    padding: 0.5rem;
    flex-direction: column;
    gap: 5px;
    z-index: 101;
}

.nav-toggle span {
    display: block;
    width: 24px;
    height: 2px;
    background-color: var(--text-dark);
    transition: transform 0.3s ease, opacity 0.3s ease;
    border-radius: 2px;
}

.nav-toggle.active span:nth-child(1) {
    transform: translateY(7px) rotate(45deg);
}

.nav-toggle.active span:nth-child(2) {
    opacity: 0;
}

.nav-toggle.active span:nth-child(3) {
    transform: translateY(-7px) rotate(-45deg);
}

/* Dropdown Navigation */
.nav-dropdown {
    position: relative;
}

.nav-dropdown > a {
    display: flex;
    align-items: center;
    gap: 0.25rem;
}

.nav-dropdown > a::after {
    content: '';
    border-left: 4px solid transparent;
    border-right: 4px solid transparent;
    border-top: 5px solid currentColor;
    transition: transform 0.2s ease;
}

.nav-dropdown:hover > a::after,
.nav-dropdown.active > a::after {
    transform: rotate(180deg);
}

.dropdown-menu {
    position: absolute;
    top: 100%;
    left: 0;
    background-color: var(--bg-white);
    border: 1px solid var(--border-color);
    border-radius: var(--radius-md);
    box-shadow: 0 12px 40px rgba(0, 0, 0, 0.12);
    min-width: 220px;
    opacity: 0;
    visibility: hidden;
    transform: translateY(-8px);
    transition: all 0.2s ease;
    z-index: 200;
    list-style: none;
    padding: var(--spacing-xs) 0;
    margin: 0;
}

.nav-dropdown:hover .dropdown-menu,
.nav-dropdown.active .dropdown-menu {
    opacity: 1;
    visibility: visible;
    transform: translateY(0);
}

.dropdown-menu li {
    margin: 0;
}

.dropdown-menu a {
    display: block;
    padding: 0.65rem var(--spacing-md);
    color: var(--text-medium);
    font-weight: 500;
    font-size: 0.9rem;
    transition: all 0.2s ease;
    border-radius: 0;
}

.dropdown-menu a:hover {
    color: var(--primary-color);
    background-color: rgba(79, 70, 229, 0.06);
}

/* Hero Section - Full-width immersive */
.hero {
    background: var(--gradient-hero);
    color: white;
    padding: var(--spacing-hero) 0;
    text-align: center;
    position: relative;
    overflow: hidden;
}

.hero::before {
    content: '';
    position: absolute;
    top: -50%;
    right: -20%;
    width: 600px;
    height: 600px;
    background: radial-gradient(circle, rgba(124, 58, 237, 0.3) 0%, transparent 70%);
    border-radius: 50%;
}

.hero::after {
    content: '';
    position: absolute;
    bottom: -30%;
    left: -10%;
    width: 500px;
    height: 500px;
    background: radial-gradient(circle, rgba(6, 182, 212, 0.2) 0%, transparent 70%);
    border-radius: 50%;
}

.hero-container {
    position: relative;
    z-index: 1;
    max-width: var(--container-max);
    margin: 0 auto;
    padding: 0 var(--container-padding);
}

.hero h1 {
    color: white;
    margin-bottom: var(--spacing-md);
    font-size: 4rem;
    font-weight: 900;
    letter-spacing: -0.03em;
    max-width: 800px;
    margin-left: auto;
    margin-right: auto;
}

.hero-subtitle {
    font-size: 1.3rem;
    color: rgba(255, 255, 255, 0.85);
    max-width: 650px;
    margin: 0 auto var(--spacing-lg);
    line-height: 1.6;
    font-weight: 400;
}

.hero .btn {
    font-size: 1.1rem;
    padding: 1rem 2.5rem;
    border-radius: var(--radius-full);
}

/* Hero with background image support */
.hero-image {
    background-size: cover;
    background-position: center;
    background-repeat: no-repeat;
    position: relative;
}

.hero-image::before {
    content: '';
    position: absolute;
    inset: 0;
    width: 100%;
    height: 100%;
    border-radius: 0;
    background: linear-gradient(135deg, rgba(30, 27, 75, 0.65) 0%, rgba(49, 46, 129, 0.55) 40%, rgba(79, 70, 229, 0.45) 100%);
    z-index: 0;
}

.hero-image::after {
    display: none;
}

/* Page Header - Immersive */
.page-header {
    background: var(--gradient-hero);
    color: white;
    padding: var(--spacing-xxl) 0;
    text-align: center;
    position: relative;
    overflow: hidden;
}

.page-header::before {
    content: '';
    position: absolute;
    top: -40%;
    right: -15%;
    width: 400px;
    height: 400px;
    background: radial-gradient(circle, rgba(124, 58, 237, 0.25) 0%, transparent 70%);
    border-radius: 50%;
}

.page-header h1 {
    color: white;
    margin-bottom: var(--spacing-sm);
    position: relative;
    z-index: 1;
}

.page-header .subtitle {
    font-size: 1.2rem;
    color: rgba(255, 255, 255, 0.85);
    max-width: 700px;
    margin: 0 auto;
    position: relative;
    z-index: 1;
}

/* Page header with image */
.page-header-image {
    background-size: cover;
    background-position: center;
    min-height: 300px;
    display: flex;
    align-items: center;
    justify-content: center;
}

.page-header-image::before {
    content: '';
    position: absolute;
    inset: 0;
    background: linear-gradient(135deg, rgba(30, 27, 75, 0.85) 0%, rgba(49, 46, 129, 0.75) 40%, rgba(79, 70, 229, 0.65) 100%);
}

/* Sections */
section {
    padding: var(--spacing-xxl) 0;
}

.content-section {
    padding: var(--spacing-xxl) 0;
}

.content-section.alternate {
    background-color: var(--bg-light);
}

/* Standardized text styling for content sections */
.content-section ul:not(.nav-links):not(.dropdown-menu) {
    list-style: none;
    padding-left: 0;
    margin-left: 0;
}

.content-section ul:not(.nav-links):not(.dropdown-menu) > li {
    padding: 0.35rem 0;
    padding-left: var(--spacing-md);
    position: relative;
    color: var(--text-medium);
    font-size: 1.15rem;
    line-height: 1.75;
}

.content-section ul:not(.nav-links):not(.dropdown-menu) > li::before {
    content: '';
    position: absolute;
    left: 0;
    top: 0.85em;
    width: 8px;
    height: 8px;
    border-radius: 50%;
    background: var(--gradient-primary);
}

.content-section h2 {
    color: var(--text-dark);
}

.content-section h3 {
    color: var(--text-dark);
}

.content-section p {
    color: var(--text-medium);
}

/* Expect Cards */
.expect-cards {
    display: flex;
    flex-wrap: wrap;
    justify-content: center;
    gap: var(--spacing-lg);
    margin-top: var(--spacing-lg);
}

.expect-card {
    flex: 1 1 280px;
    max-width: 400px;
    background: var(--bg-white);
    padding: var(--spacing-lg);
    border-radius: var(--radius-lg);
    border: 1px solid var(--border-color);
    box-shadow: 0 4px 20px rgba(0, 0, 0, 0.06);
    transition: transform 0.3s ease, box-shadow 0.3s ease;
}

.expect-card:hover {
    transform: translateY(-4px);
    box-shadow: 0 12px 40px rgba(0, 0, 0, 0.1);
}

.expect-card-icon {
    display: flex;
    align-items: center;
    justify-content: center;
    width: 40px;
    height: 40px;
    border-radius: var(--radius-md);
    background: linear-gradient(135deg, rgba(79, 70, 229, 0.1) 0%, rgba(124, 58, 237, 0.1) 100%);
    margin: 0 auto var(--spacing-md);
}

.expect-card-icon svg {
    width: 20px;
    height: 20px;
    color: var(--primary-color);
}

.expect-card h3 {
    color: var(--text-dark);
    margin-bottom: var(--spacing-xs);
    font-size: 1.25rem;
}

.expect-card p {
    color: var(--text-medium);
    font-size: 1rem;
    line-height: 1.75;
    margin-bottom: 0;
}

/* Site Introduction */
.site-intro {
    background-color: var(--bg-white);
    border-bottom: 1px solid var(--border-color);
}

.site-intro .container {
    max-width: 780px;
}

.site-intro h2 {
    font-size: 2.25rem;
    margin-top: 0;
    margin-bottom: var(--spacing-md);
    color: var(--text-dark);
}

.site-intro p {
    font-size: 1.15rem;
    line-height: 1.75;
}

.site-intro h3 {
    margin-top: var(--spacing-lg);
    margin-bottom: var(--spacing-sm);
    font-size: 1.25rem;
    color: var(--text-medium);
}

.site-intro ul {
    list-style: none;
    padding-left: 0;
    margin-left: 0;
    margin-bottom: var(--spacing-md);
}

.site-intro ul li {
    padding: 0.15rem 0;
    padding-left: var(--spacing-md);
    position: relative;
    color: var(--text-medium);
    font-size: 1.15rem;
    line-height: 1.75;
}

.site-intro ul li::before {
    content: '';
    position: absolute;
    left: 0;
    top: 0.7em;
    width: 8px;
    height: 8px;
    border-radius: 50%;
    background: var(--gradient-primary);
}

.intro {
    text-align: center;
    max-width: 750px;
    margin: 0 auto;
    padding: var(--spacing-xxl) var(--container-padding);
}

.intro h2 {
    font-size: 2.5rem;
}

.intro p {
    font-size: 1.15rem;
}

/* Feature Image Sections (alternating text + image) */
.feature-row {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: var(--spacing-xxl);
    align-items: center;
    margin: var(--spacing-xxl) 0;
}

.feature-row.reverse {
    direction: rtl;
}

.feature-row.reverse > * {
    direction: ltr;
}

.feature-image {
    border-radius: var(--radius-lg);
    overflow: hidden;
    box-shadow: 0 20px 60px rgba(0, 0, 0, 0.1);
}

.feature-image img {
    width: 100%;
    height: 350px;
    object-fit: cover;
    display: block;
}

.feature-text h2 {
    margin-top: 0;
}

.feature-text .tag {
    display: inline-block;
    padding: 0.3rem 1rem;
    background: rgba(79, 70, 229, 0.1);
    color: var(--primary-color);
    border-radius: var(--radius-full);
    font-size: 0.8rem;
    font-weight: 600;
    text-transform: uppercase;
    letter-spacing: 0.05em;
    margin-bottom: var(--spacing-sm);
}

/* Metric Cards - Modern glass-style */
.metrics-overview {
    background-color: var(--bg-white);
}

.metric-cards {
    display: flex;
    flex-wrap: wrap;
    justify-content: center;
    gap: var(--spacing-lg);
    margin-top: var(--spacing-lg);
}

.metric-cards .metric-card {
    flex: 1 1 320px;
    max-width: 380px;
}

.metric-card {
    background: white;
    padding: var(--spacing-lg) var(--spacing-lg) var(--spacing-md);
    border-radius: var(--radius-lg);
    box-shadow: 0 4px 20px rgba(0, 0, 0, 0.06);
    transition: transform 0.3s ease, box-shadow 0.3s ease;
    text-align: center;
    border: 1px solid rgba(226, 232, 240, 0.5);
    overflow: hidden;
    position: relative;
}

.metric-card::before {
    content: '';
    position: absolute;
    top: 0;
    left: 0;
    right: 0;
    height: 4px;
    background: var(--gradient-primary);
    opacity: 0;
    transition: opacity 0.3s ease;
}

.metric-card:hover {
    transform: translateY(-6px);
    box-shadow: 0 12px 40px rgba(0, 0, 0, 0.1);
}

.metric-card:hover::before {
    opacity: 1;
}

/* Card with image */
.metric-card-image {
    overflow: hidden;
    padding: 0;
}

.metric-card-image .card-img {
    width: 100%;
    height: 200px;
    object-fit: cover;
    display: block;
}

.metric-card-image {
    display: flex;
    flex-direction: column;
}

.metric-card-image .card-content {
    padding: var(--spacing-md) var(--spacing-lg) var(--spacing-lg);
    flex: 1;
    display: flex;
    flex-direction: column;
}

.metric-card-image .card-content .card-buttons {
    margin-top: auto;
    padding-top: var(--spacing-sm);
}

.metric-icon {
    display: inline-flex;
    align-items: center;
    justify-content: center;
    width: 72px;
    height: 72px;
    background: linear-gradient(135deg, rgba(79, 70, 229, 0.1) 0%, rgba(124, 58, 237, 0.1) 100%);
    border-radius: var(--radius-md);
    margin-bottom: var(--spacing-md);
}

.metric-icon svg {
    width: 36px;
    height: 36px;
}

.metric-card h3 {
    color: var(--text-dark);
    margin-bottom: var(--spacing-xs);
    font-weight: 700;
}

.metric-card p {
    text-align: left;
    font-size: 0.95rem;
}

/* Buttons - Modern pill style */
.btn {
    display: inline-block;
    padding: 0.85rem 2rem;
    background: var(--primary-color);
    color: white;
    border-radius: var(--radius-full);
    font-weight: 600;
    font-size: 0.95rem;
    text-align: center;
    transition: all 0.3s ease;
    border: none;
    cursor: pointer;
    margin-top: var(--spacing-sm);
    letter-spacing: 0.01em;
}

.btn:hover {
    background: var(--primary-dark);
    color: white;
    transform: translateY(-2px);
    box-shadow: 0 8px 25px rgba(79, 70, 229, 0.3);
}

.btn-secondary {
    background: transparent;
    color: var(--primary-color);
    border: 2px solid var(--primary-color);
}

.btn-secondary:hover {
    background: var(--primary-color);
    color: white;
}

.btn-white {
    background: white;
    color: var(--primary-color);
}

.btn-white:hover {
    background: var(--bg-light);
    color: var(--primary-dark);
    box-shadow: 0 8px 25px rgba(255, 255, 255, 0.2);
}

.btn-outline-white {
    background: transparent;
    color: white;
    border: 2px solid rgba(255, 255, 255, 0.5);
}

.btn-outline-white:hover {
    background: white;
    color: var(--primary-color);
}

/* Why Not Section */
.why-not {
    text-align: center;
    background-color: var(--bg-medium);
}

/* Why Not Panel - Distinct styling */
.why-not-panel {
    text-align: center;
    background-color: var(--bg-white);
    border-top: 1px solid var(--border-color);
}

.why-not-panel h2 {
    color: var(--text-dark);
}

.why-not-panel p {
    color: var(--text-medium);
}

/* Getting Started Section */
.getting-started {
    background-color: var(--bg-light);
    border-top: 1px solid var(--border-color);
}

.getting-started-steps {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
    gap: var(--spacing-lg);
    margin-top: var(--spacing-lg);
}

.getting-started-step {
    text-align: center;
    padding: var(--spacing-lg);
    border-radius: var(--radius-lg);
    background: var(--bg-light);
    border: 1px solid var(--border-color);
    transition: transform 0.3s ease, box-shadow 0.3s ease;
}

.getting-started-step:hover {
    transform: translateY(-4px);
    box-shadow: 0 8px 30px rgba(0, 0, 0, 0.08);
}

.step-number {
    display: inline-flex;
    align-items: center;
    justify-content: center;
    width: 56px;
    height: 56px;
    border-radius: 50%;
    background: var(--gradient-primary);
    color: white;
    font-size: 1.5rem;
    font-weight: 800;
    margin-bottom: var(--spacing-md);
}

.getting-started-step h3 {
    margin-bottom: var(--spacing-xs);
    font-size: 1.15rem;
}

.getting-started-step p {
    font-size: 0.95rem;
}

/* CTA Section */
.cta {
    text-align: center;
    background-color: var(--bg-light);
    border-top: 1px solid var(--border-color);
    border-bottom: 1px solid var(--border-color);
}

.cta h2 {
    color: var(--text-dark);
}

.cta p {
    color: var(--text-medium);
}

/* Stats Bar */
.stats-bar {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
    gap: var(--spacing-lg);
    text-align: center;
    padding: var(--spacing-xxl) 0;
}

.stat-item h3 {
    font-size: 2.5rem;
    font-weight: 900;
    background: var(--gradient-primary);
    -webkit-background-clip: text;
    -webkit-text-fill-color: transparent;
    background-clip: text;
    margin-bottom: 0.25rem;
}

.stat-item p {
    font-size: 0.95rem;
    color: var(--text-light);
    font-weight: 500;
}

/* Key Findings */
.key-findings {
    background-color: var(--bg-light);
    padding: var(--spacing-lg);
    border-radius: var(--radius-lg);
    margin: var(--spacing-lg) 0;
    border: 1px solid var(--border-color);
}

.key-findings ul {
    list-style: none;
    padding-left: 0;
}

.key-findings li {
    padding: var(--spacing-sm) 0;
    padding-left: var(--spacing-md);
    position: relative;
    color: var(--text-medium);
}

.key-findings li:before {
    content: "";
    position: absolute;
    left: 0;
    top: 50%;
    transform: translateY(-50%);
    width: 8px;
    height: 8px;
    border-radius: 50%;
    background: var(--gradient-primary);
}

/* Benefits Grid */
.benefits-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
    gap: var(--spacing-lg);
    margin-top: var(--spacing-lg);
}

.benefit-item {
    padding: var(--spacing-lg);
    border-left: 4px solid var(--primary-color);
    background-color: var(--bg-white);
    border-radius: 0 var(--radius-md) var(--radius-md) 0;
    box-shadow: 0 2px 12px rgba(0, 0, 0, 0.04);
}

.benefit-item h3 {
    color: var(--text-dark);
    font-size: 1.15rem;
}

/* Measurement Methods */
.measurement-methods,
.protocol-steps,
.mistakes-list {
    margin-top: var(--spacing-lg);
}

.method,
.step,
.mistake {
    background-color: var(--bg-white);
    padding: var(--spacing-lg);
    margin-bottom: var(--spacing-md);
    border-radius: var(--radius-md);
    border: 1px solid var(--border-color);
    border-left: 4px solid var(--primary-color);
    box-shadow: 0 2px 8px rgba(0, 0, 0, 0.03);
}

.method h3,
.step h3,
.mistake h3 {
    color: var(--text-dark);
    margin-bottom: var(--spacing-sm);
}

.method p strong,
.step p strong {
    color: var(--text-dark);
}

/* Myths Section */
.myth-debunk {
    background-color: var(--bg-white);
    padding: var(--spacing-xxl) 0;
}

.myth-item {
    background-color: var(--bg-light);
    padding: var(--spacing-lg);
    margin-bottom: var(--spacing-lg);
    border-radius: var(--radius-md);
    border-left: 4px solid var(--accent-warm);
    border: 1px solid var(--border-color);
    border-left: 4px solid var(--accent-warm);
}

.myth-item h3 {
    color: var(--text-dark);
    margin-bottom: var(--spacing-sm);
}

.myth-item p strong {
    color: var(--text-dark);
}

.myth-reference {
    font-size: 0.9rem;
    color: var(--text-light);
    font-style: italic;
    margin-top: var(--spacing-sm);
}

/* Tracking Guide */
.tracking-guide {
    padding: var(--spacing-xxl) 0;
}

.metric-tracking {
    margin-bottom: var(--spacing-xl);
    padding-bottom: var(--spacing-lg);
    border-bottom: 2px solid var(--border-color);
}

.metric-tracking:last-child {
    border-bottom: none;
}

.metric-tracking h3 {
    color: var(--text-dark);
    font-size: 1.75rem;
    margin-bottom: var(--spacing-md);
}

.tracking-details h4 {
    color: var(--text-dark);
    margin-top: var(--spacing-md);
    margin-bottom: var(--spacing-xs);
}

.tracking-details ul {
    margin-left: var(--spacing-md);
    color: var(--text-medium);
}

.sample-schedule {
    background-color: var(--bg-light);
    padding: var(--spacing-lg);
    border-radius: var(--radius-md);
    margin-top: var(--spacing-md);
    border: 1px solid var(--border-color);
}

.sample-schedule h4 {
    color: var(--primary-color);
    margin-top: var(--spacing-md);
}

.sample-schedule h4:first-child {
    margin-top: 0;
}

/* References */
.references {
    background-color: var(--bg-white);
    padding: var(--spacing-xxl) 0;
}

.references.alternate {
    background-color: var(--bg-light);
}

.references ol {
    margin-left: var(--spacing-lg);
    color: var(--text-medium);
}

.references li {
    margin-bottom: var(--spacing-sm);
    line-height: 1.6;
}

/* Footer - Modern dark */
footer {
    background-color: var(--text-dark);
    color: white;
    padding: var(--spacing-xl) 0;
    text-align: center;
}

footer .container {
    display: flex;
    flex-direction: column;
    gap: var(--spacing-sm);
}

footer p {
    color: rgba(255, 255, 255, 0.6);
    margin-bottom: 0;
    font-size: 0.9rem;
}

footer a {
    color: rgba(255, 255, 255, 0.8);
}

footer a:hover {
    color: white;
}

.footer-nav {
    display: flex;
    flex-wrap: wrap;
    justify-content: center;
    gap: var(--spacing-xs) var(--spacing-md);
    margin-bottom: var(--spacing-lg);
    padding-bottom: var(--spacing-lg);
    border-bottom: 1px solid rgba(255, 255, 255, 0.15);
}

.footer-nav a {
    color: rgba(255, 255, 255, 0.7);
    font-size: 0.9rem;
    transition: color 0.2s ease;
}

.footer-nav a + a::before {
    content: "·";
    margin-right: var(--spacing-md);
    color: rgba(255, 255, 255, 0.3);
    pointer-events: none;
}

.footer-nav a:hover {
    color: white;
}

.page-hero-photo {
    width: 100%;
    height: 350px;
    object-fit: cover;
    display: block;
}

/* Lists */
ul, ol {
    margin-bottom: var(--spacing-md);
    margin-left: var(--spacing-lg);
}

li {
    margin-bottom: var(--spacing-xs);
}

/* VO2 Max Calculator */
.calculator-card {
    background: var(--bg-light);
    border: 1px solid var(--border-color);
    border-radius: var(--radius-lg);
    padding: var(--spacing-lg) var(--spacing-xl);
    max-width: 700px;
    margin: var(--spacing-lg) auto;
}

.calculator-card h3 {
    font-size: 1.5rem;
    font-weight: 800;
    text-align: center;
    margin-bottom: var(--spacing-lg);
    color: var(--text-dark);
}

.calc-form-row {
    display: flex;
    gap: var(--spacing-lg);
    margin-bottom: var(--spacing-md);
    flex-wrap: wrap;
}

.calc-fieldset {
    flex: 1;
    min-width: 200px;
    border: 1px solid var(--border-color);
    border-radius: var(--radius-md);
    padding: var(--spacing-md);
    background: var(--bg-white);
}

.calc-fieldset legend {
    font-weight: 700;
    font-size: 0.9rem;
    color: var(--text-dark);
    padding: 0 0.5rem;
}

.calc-fieldset label {
    display: inline-flex;
    align-items: center;
    gap: 0.35rem;
    margin-right: var(--spacing-md);
    font-size: 0.95rem;
    color: var(--text-medium);
    cursor: pointer;
}

.calc-fieldset input[type="radio"] {
    accent-color: var(--primary-color);
}

.calc-fieldset input[type="number"] {
    width: 100%;
    max-width: 120px;
    padding: 0.5rem 0.75rem;
    border: 1px solid var(--border-color);
    border-radius: var(--radius-sm);
    font-size: 1rem;
    color: var(--text-dark);
    background: var(--bg-white);
}

.calc-fieldset input[type="number"]::placeholder {
    color: var(--text-light);
}

.calc-input-group {
    display: flex;
    align-items: center;
    gap: 0.5rem;
}

.calc-input-group span {
    font-size: 0.9rem;
    color: var(--text-medium);
    font-weight: 500;
}

.calc-buttons {
    display: flex;
    justify-content: center;
    gap: var(--spacing-md);
    margin-top: var(--spacing-lg);
}

.calc-buttons .btn {
    margin-top: 0;
    min-width: 140px;
}

.btn-reset {
    background: transparent;
    color: var(--text-medium);
    font-weight: 600;
    font-size: 0.95rem;
    border: none;
    cursor: pointer;
    padding: 0.85rem 2rem;
    letter-spacing: 0.05em;
    text-transform: uppercase;
}

.btn-reset:hover {
    color: var(--text-dark);
}

.btn-calculate {
    background: var(--primary-color);
    color: white;
    font-weight: 700;
    font-size: 1rem;
    border: none;
    cursor: pointer;
    padding: 0.85rem 2.5rem;
    border-radius: var(--radius-full);
    text-transform: uppercase;
    letter-spacing: 0.03em;
    transition: all 0.3s ease;
}

.btn-calculate:hover {
    background: var(--primary-dark);
    transform: translateY(-2px);
    box-shadow: 0 8px 25px rgba(79, 70, 229, 0.3);
}

.calc-result {
    display: none;
    margin-top: var(--spacing-lg);
    padding: var(--spacing-lg);
    background: var(--bg-white);
    border: 1px solid var(--border-color);
    border-radius: var(--radius-md);
    text-align: center;
}

.calc-result.visible {
    display: block;
}

.calc-result-value {
    font-size: 2.5rem;
    font-weight: 900;
    background: var(--gradient-primary);
    -webkit-background-clip: text;
    -webkit-text-fill-color: transparent;
    background-clip: text;
    margin-bottom: 0.25rem;
}

.calc-result-label {
    font-size: 0.95rem;
    color: var(--text-light);
    margin-bottom: var(--spacing-sm);
}

.calc-result-rating {
    font-size: 1.1rem;
    font-weight: 700;
    padding: 0.5rem 1.5rem;
    border-radius: var(--radius-full);
    display: inline-block;
}

.calc-result-rating.excellent {
    background: rgba(72, 187, 120, 0.15);
    color: #22863a;
}

.calc-result-rating.good {
    background: rgba(237, 201, 73, 0.15);
    color: #b08800;
}

.calc-result-rating.fair {
    background: rgba(237, 137, 54, 0.15);
    color: #c05621;
}

.calc-result-rating.poor {
    background: rgba(237, 100, 100, 0.15);
    color: #cb2431;
}

/* Section stock photo */
.section-photo {
    width: 100%;
    max-width: 700px;
    margin: var(--spacing-lg) auto;
    display: block;
    border-radius: var(--radius-lg);
    box-shadow: 0 8px 30px rgba(0, 0, 0, 0.1);
    object-fit: cover;
    height: 350px;
}

/* Benchmark table */
.benchmark-table-container {
    overflow-x: auto;
    margin: var(--spacing-lg) 0;
    border-radius: var(--radius-md);
    border: 1px solid var(--border-color);
}

.benchmark-table {
    width: 100%;
    border-collapse: collapse;
    font-size: 0.9rem;
    min-width: 500px;
}

.benchmark-table thead {
    background: var(--gradient-hero);
}

.benchmark-table th {
    color: white;
    padding: 0.75rem 1rem;
    text-align: center;
    font-weight: 600;
    font-size: 0.85rem;
    white-space: nowrap;
}

.benchmark-table td {
    padding: 0.65rem 1rem;
    text-align: center;
    border-bottom: 1px solid var(--border-color);
    color: var(--text-medium);
}

.benchmark-table tbody tr:last-child td {
    border-bottom: none;
}

.benchmark-table tbody tr:nth-child(even) {
    background-color: var(--bg-light);
}

.benchmark-table tbody tr:hover {
    background-color: rgba(79, 70, 229, 0.04);
}

.benchmark-table .q1 { color: #cb2431; font-weight: 600; }
.benchmark-table .q2 { color: #c05621; font-weight: 600; }
.benchmark-table .q3 { color: #b08800; font-weight: 600; }
.benchmark-table .q4 { color: #22863a; font-weight: 600; }

/* Responsive Design */
@media (max-width: 768px) {
    :root {
        --container-padding: 1.25rem;
        --spacing-xxl: 3.5rem;
        --spacing-hero: 4rem;
    }

    h1 {
        font-size: 2.25rem;
    }

    .hero h1 {
        font-size: 2.5rem;
    }

    .hero-subtitle {
        font-size: 1.05rem;
    }

    h2 {
        font-size: 1.75rem;
    }

    /* Mobile header */
    .nav-container {
        flex-direction: row;
        flex-wrap: wrap;
        padding: 0 var(--spacing-sm);
        min-height: 60px;
    }

    .nav-toggle {
        display: flex;
    }

    .nav-links {
        display: none;
        flex-direction: column;
        width: 100%;
        gap: 0;
        padding: var(--spacing-xs) 0;
        border-top: 1px solid var(--border-color);
        font-size: 0.9rem;
    }

    .nav-links.open {
        display: flex;
    }

    .nav-links > li {
        margin: 0;
    }

    .nav-links > li > a {
        display: block;
        padding: 0.7rem var(--spacing-sm);
        border-radius: 0;
    }

    /* Mobile dropdown adjustments */
    .nav-dropdown {
        position: static;
    }

    .dropdown-menu {
        position: static;
        box-shadow: none;
        border: none;
        border-radius: 0;
        background-color: var(--bg-light);
        opacity: 0;
        visibility: hidden;
        max-height: 0;
        overflow: hidden;
        transform: none;
        transition: max-height 0.3s ease, opacity 0.2s ease, visibility 0.2s ease;
        padding: 0;
        margin: 0;
        min-width: 0;
    }

    .nav-dropdown.active .dropdown-menu {
        opacity: 1;
        visibility: visible;
        max-height: 300px;
        padding: var(--spacing-xs) 0;
        transform: none;
    }

    .nav-dropdown:hover .dropdown-menu {
        opacity: 0;
        visibility: hidden;
        max-height: 0;
        transform: none;
    }

    .nav-dropdown.active:hover .dropdown-menu {
        opacity: 1;
        visibility: visible;
        max-height: 300px;
        transform: none;
    }

    .dropdown-menu a {
        padding: 0.5rem var(--spacing-lg);
        font-size: 0.85rem;
    }

    .metric-cards .metric-card {
        flex: 1 1 100%;
        max-width: 100%;
    }

    .benefits-grid {
        grid-template-columns: 1fr;
    }

    .feature-row {
        grid-template-columns: 1fr;
        gap: var(--spacing-lg);
    }

    .feature-row.reverse {
        direction: ltr;
    }

    .feature-image img {
        height: 250px;
    }

    .stats-bar {
        grid-template-columns: repeat(2, 1fr);
        gap: var(--spacing-md);
    }

    .stat-item h3 {
        font-size: 2rem;
    }

    .calculator-card {
        padding: var(--spacing-md);
    }

    .calc-form-row {
        flex-direction: column;
        gap: var(--spacing-md);
    }

    .calc-fieldset {
        min-width: 100%;
    }

    .section-photo {
        height: 220px;
    }

    .page-hero-photo {
        height: 220px;
    }

    .footer-nav {
        gap: var(--spacing-xs) var(--spacing-sm);
    }

    .calc-result-value {
        font-size: 2rem;
    }
}

/* Dark Mode */
@media (prefers-color-scheme: dark) {
    :root {
        --primary-color: #818cf8;
        --primary-dark: #6366f1;
        --primary-light: #a5b4fc;
        --secondary-color: #a78bfa;
        --accent-color: #22d3ee;
        --accent-warm: #fbbf24;
        --text-dark: #f1f5f9;
        --text-medium: #94a3b8;
        --text-light: #64748b;
        --bg-white: #0f172a;
        --bg-light: #1e293b;
        --bg-medium: #1e293b;
        --border-color: #334155;
        --gradient-primary: linear-gradient(135deg, #818cf8 0%, #a78bfa 50%, #22d3ee 100%);
        --gradient-hero: linear-gradient(135deg, #0f172a 0%, #1e1b4b 40%, #312e81 100%);
        --gradient-cta: linear-gradient(135deg, #6d28d9 0%, #4f46e5 50%, #0891b2 100%);
    }

    .main-nav {
        background-color: rgba(15, 23, 42, 0.95);
        border-bottom-color: rgba(51, 65, 85, 0.6);
    }

    .metric-card {
        background: var(--bg-light);
        border-color: var(--border-color);
        box-shadow: 0 4px 20px rgba(0, 0, 0, 0.2);
    }

    .metric-card:hover {
        box-shadow: 0 12px 40px rgba(0, 0, 0, 0.3);
    }

    .dropdown-menu {
        background-color: var(--bg-light);
        box-shadow: 0 12px 40px rgba(0, 0, 0, 0.3);
    }

    .method,
    .step,
    .mistake {
        background-color: var(--bg-light);
        border-color: var(--border-color);
    }

    .benefit-item {
        background-color: var(--bg-light);
    }

    .expect-card {
        background: var(--bg-light);
        border-color: var(--border-color);
        box-shadow: 0 4px 20px rgba(0, 0, 0, 0.2);
    }

    .expect-card:hover {
        box-shadow: 0 12px 40px rgba(0, 0, 0, 0.3);
    }

    .why-not-panel {
        background-color: var(--bg-white);
        border-color: var(--border-color);
    }

    .why-not-panel h2 {
        color: var(--text-dark);
    }

    .why-not-panel p {
        color: var(--text-medium);
    }

    .cta {
        background-color: var(--bg-light);
        border-color: var(--border-color);
    }

    .getting-started-step {
        background: var(--bg-light);
        border-color: var(--border-color);
    }

    footer {
        background-color: #020617;
    }

    footer p {
        color: rgba(255, 255, 255, 0.5);
    }

    .logo a {
        background: var(--gradient-primary);
        -webkit-background-clip: text;
        -webkit-text-fill-color: transparent;
        background-clip: text;
    }
}

/* Utility Classes */
.text-center {
    text-align: center;
}

.mt-1 { margin-top: var(--spacing-sm); }
.mt-2 { margin-top: var(--spacing-md); }
.mt-3 { margin-top: var(--spacing-lg); }

.mb-1 { margin-bottom: var(--spacing-sm); }
.mb-2 { margin-bottom: var(--spacing-md); }
.mb-3 { margin-bottom: var(--spacing-lg); }