@import url('https://fonts.googleapis.com/css2?family=Barlow+Condensed:ital,wght@0,300;0,500;0,700;0,900;1,700&family=Barlow:wght@300;400;500;600&display=swap');
:root{
  --bg:#0c0804;--dark:#120a06;--panel:#221510;--card:#2a1a10;--border:#3d2518;
  --fire:#e84800;--ember:#ff6b35;--gold:#f59e0b;--sand:#fde68a;
  --tendon:#d97706;--text:#f5e6d8;--muted:#7a5540;--white:#fff8f5;
  --green:#16a34a;--blue:#0284c7;--violet:#7c3aed;
}
*,*::before,*::after{box-sizing:border-box;margin:0;padding:0}
html{scroll-behavior:smooth}
body{font-family:'Barlow',system-ui,sans-serif;background:var(--bg);color:var(--text);line-height:1.75;overflow-x:hidden}

/* HERO */
.hero{position:relative;overflow:hidden;min-height:530px;display:flex;align-items:center;background:var(--dark)}
.hero-glow{position:absolute;inset:0;background:radial-gradient(ellipse 45% 60% at 80% 50%,rgba(232,72,0,.2) 0%,transparent 65%),radial-gradient(ellipse 22% 32% at 4% 72%,rgba(245,158,11,.1) 0%,transparent 55%)}
#fiber-canvas{position:absolute;inset:0;width:100%;height:100%;opacity:.07}
.hero-inner{position:relative;z-index:2;max-width:1080px;margin:auto;padding:75px 55px;display:grid;grid-template-columns:1fr 265px;gap:50px;align-items:center}
.overline{font-size:.7rem;font-weight:700;letter-spacing:.22em;text-transform:uppercase;color:var(--ember);margin-bottom:14px;display:flex;align-items:center;gap:10px}
.overline::before{content:'';width:22px;height:2px;background:var(--fire)}
h1{font-family:'Barlow Condensed',sans-serif;font-weight:900;font-size:clamp(4rem,8vw,7rem);color:var(--white);line-height:.88;letter-spacing:-.02em;text-transform:uppercase;margin-bottom:20px}
h1 small{display:block;font-size:.26em;font-weight:300;color:var(--ember);letter-spacing:.12em;margin-bottom:6px;text-transform:uppercase}
.hero-desc{color:rgba(245,230,216,.7);font-size:1.02rem;font-weight:300;line-height:1.75;max-width:460px;margin-bottom:28px}
.hero-metrics{display:flex;gap:26px;flex-wrap:wrap}
.hm{border-left:3px solid var(--fire);padding-left:13px}
.hm-val{font-family:'Barlow Condensed',sans-serif;font-size:2rem;font-weight:700;color:var(--ember);line-height:1}
.hm-lbl{font-size:.74rem;color:var(--muted);margin-top:2px}

/* NAV */
.page-nav{background:var(--panel);border-bottom:2px solid var(--fire);position:sticky;top:0;z-index:100;box-shadow:0 4px 20px rgba(0,0,0,.5)}
.nav-wrap{max-width:1080px;margin:auto;padding:0 55px;display:flex;overflow-x:auto;scrollbar-width:none}
.nav-wrap::-webkit-scrollbar{display:none}
.nl{padding:12px 16px;font-family:'Barlow Condensed',sans-serif;font-size:.95rem;font-weight:600;letter-spacing:.06em;text-transform:uppercase;color:var(--muted);text-decoration:none;white-space:nowrap;border-bottom:3px solid transparent;transition:all .2s}
.nl:hover,.nl.active{color:var(--ember);border-bottom-color:var(--fire)}

/* LAYOUT */
.page-wrap{max-width:1080px;margin:auto;padding:64px 55px;display:grid;grid-template-columns:1fr 290px;gap:58px;align-items:start}
main{min-width:0}

/* SECTIONS */
.sec{margin-bottom:72px}
.sec-tag{font-size:.7rem;font-weight:700;letter-spacing:.2em;text-transform:uppercase;color:var(--fire);margin-bottom:12px;font-family:'Barlow Condensed',sans-serif;display:flex;align-items:center;gap:10px}
.sec-tag::after{content:'';flex:1;height:1px;background:var(--border)}
.sec h2{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:2.3rem;text-transform:uppercase;color:var(--white);margin-bottom:16px;line-height:1.05;letter-spacing:.02em}
.sec p{font-size:.97rem;margin-bottom:14px;line-height:1.82}

/* MUSCLE TYPES */
.type-grid{display:grid;grid-template-columns:1fr 1fr 1fr;gap:14px;margin:20px 0}
.mc{border:1px solid var(--border);border-radius:10px;overflow:hidden;transition:transform .2s,box-shadow .2s}
.mc:hover{transform:translateY(-4px);box-shadow:0 12px 32px rgba(232,72,0,.18)}
.mc-head{padding:16px;display:flex;align-items:center;gap:12px}
.mc-ico{font-size:1.6rem;flex-shrink:0}
.mc-title{font-family:'Barlow Condensed',sans-serif;font-size:1.2rem;font-weight:700;text-transform:uppercase;color:var(--white)}
.mc-body{padding:14px 16px;background:var(--card)}
.mc-body p{font-size:.82rem;color:rgba(245,230,216,.72);line-height:1.6;margin-bottom:10px}
.mc-row{display:flex;justify-content:space-between;padding:4px 0;border-bottom:1px solid var(--border);font-size:.78rem}
.mc-row:last-child{border-bottom:none}
.mc-row .ml{color:var(--muted)}
.mc-row .mv{font-weight:600;color:var(--ember)}
.mc-strie .mc-head{background:linear-gradient(135deg,rgba(232,72,0,.4),rgba(197,48,48,.25))}
.mc-lisse .mc-head{background:linear-gradient(135deg,rgba(245,158,11,.3),rgba(180,100,30,.25))}
.mc-cardiaque .mc-head{background:linear-gradient(135deg,rgba(220,38,38,.38),rgba(139,0,0,.28))}

/* FIBER VIS */
.fiber-vis{margin:20px 0;background:var(--card);border:1px solid var(--border);border-radius:10px;padding:20px}
.fv-title{font-family:'Barlow Condensed',sans-serif;font-size:1.05rem;font-weight:700;text-transform:uppercase;color:var(--white);margin-bottom:15px}
.fv-row{display:grid;grid-template-columns:170px 1fr 90px;gap:12px;align-items:center;margin-bottom:10px}
.fv-name{font-size:.83rem;font-weight:500}
.fv-track{height:10px;background:var(--border);border-radius:5px;overflow:hidden}
.fv-fill{height:100%;border-radius:5px;transition:width 1.3s cubic-bezier(.4,0,.2,1)}
.fv-val{font-size:.8rem;font-weight:700;text-align:right;font-family:'Barlow Condensed',sans-serif;font-size:.95rem;color:var(--ember)}

/* TABLE */
.tbl{width:100%;border-collapse:collapse;font-size:.86rem;margin:18px 0}
.tbl th{background:var(--panel);color:var(--ember);border:1px solid var(--border);padding:9px 15px;text-align:left;font-family:'Barlow Condensed',sans-serif;font-size:1rem;font-weight:700;letter-spacing:.05em;text-transform:uppercase}
.tbl td{padding:9px 15px;border:1px solid var(--border);vertical-align:top;line-height:1.55}
.tbl tr:nth-child(odd) td{background:rgba(255,255,255,.02)}
.tbl tr:hover td{background:rgba(232,72,0,.05)}
.badge{display:inline-block;padding:2px 7px;border-radius:2px;font-size:.69rem;font-weight:700;font-family:'Barlow Condensed',sans-serif;letter-spacing:.04em}
.b-fast{background:rgba(232,72,0,.2);color:var(--ember)}
.b-slow{background:rgba(22,163,74,.14);color:#4ade80}
.b-mix{background:rgba(245,158,11,.14);color:var(--gold)}

/* STEPS */
.steps{margin:18px 0}
.step{display:grid;grid-template-columns:48px 1fr;gap:14px;padding:14px 0;border-bottom:1px solid var(--border);align-items:start}
.step:last-child{border-bottom:none}
.step-n{width:42px;height:42px;background:var(--fire);color:var(--white);font-family:'Barlow Condensed',sans-serif;font-weight:900;font-size:1.2rem;display:flex;align-items:center;justify-content:center;border-radius:4px;flex-shrink:0}
.step-body strong{display:block;font-family:'Barlow Condensed',sans-serif;font-size:1.05rem;font-weight:700;text-transform:uppercase;color:var(--white);margin-bottom:3px;letter-spacing:.04em}
.step-body p{font-size:.83rem;color:var(--muted);margin:0;line-height:1.55}

/* INFO BOX */
.ib{border-radius:8px;padding:17px 21px;margin:20px 0}
.ib-f{background:rgba(232,72,0,.07);border:1px solid rgba(232,72,0,.2);border-left:4px solid var(--fire)}
.ib-g{background:rgba(245,158,11,.07);border:1px solid rgba(245,158,11,.2);border-left:4px solid var(--gold)}
.ib-gr{background:rgba(22,163,74,.07);border:1px solid rgba(22,163,74,.2);border-left:4px solid var(--green)}
.ib-title{font-family:'Barlow Condensed',sans-serif;font-weight:700;font-size:1rem;text-transform:uppercase;letter-spacing:.05em;margin-bottom:5px}
.ib-f .ib-title{color:var(--ember)}
.ib-g .ib-title{color:var(--gold)}
.ib-gr .ib-title{color:#4ade80}
.ib p{font-size:.87rem;color:rgba(245,230,216,.82);margin:0;line-height:1.72}

/* PATHO */
.patho{background:var(--card);border:1px solid var(--border);border-radius:10px;padding:18px;margin-bottom:12px;display:grid;grid-template-columns:46px 1fr;gap:14px;align-items:start;transition:border-color .2s}
.patho:hover{border-color:rgba(232,72,0,.35)}
.patho-ico{width:42px;height:42px;border-radius:6px;background:rgba(232,72,0,.1);display:flex;align-items:center;justify-content:center;font-size:1.3rem;flex-shrink:0}
.patho-body strong{display:block;font-family:'Barlow Condensed',sans-serif;font-size:1.05rem;text-transform:uppercase;color:var(--white);margin-bottom:4px;letter-spacing:.04em}
.patho-body p{font-size:.84rem;color:rgba(245,230,216,.7);line-height:1.65;margin:0}
.ptag{display:inline-block;font-size:.67rem;font-weight:700;padding:2px 7px;border-radius:2px;margin-bottom:5px;font-family:'Barlow Condensed',sans-serif;letter-spacing:.04em}
.pt-in{background:rgba(232,72,0,.18);color:var(--ember)}
.pt-dg{background:rgba(245,158,11,.15);color:var(--gold)}
.pt-au{background:rgba(124,58,237,.15);color:#a78bfa}
.pt-tr{background:rgba(96,165,250,.15);color:#60a5fa}
.pt-me{background:rgba(22,163,74,.14);color:#4ade80}

/* CALC */
.calc-box{background:var(--card);border:1px solid var(--border);border-radius:10px;padding:22px;margin:20px 0}
.calc-title{font-family:'Barlow Condensed',sans-serif;font-size:1.1rem;font-weight:700;text-transform:uppercase;color:var(--white);margin-bottom:14px}
.calc-row{display:flex;gap:12px;align-items:center;flex-wrap:wrap;margin-bottom:10px}
.calc-row label{font-size:.84rem;color:var(--muted);flex-shrink:0}
.calc-row input{background:var(--panel);border:1px solid var(--border);color:var(--white);padding:7px 12px;border-radius:4px;font-size:.9rem;width:120px;font-family:'Barlow Condensed',sans-serif;font-size:1rem}
#calc-result{font-family:'Barlow Condensed',sans-serif;font-size:1.1rem;color:var(--ember);font-weight:700;min-height:1.5em}

/* SIDEBAR */
.sidebar{position:sticky;top:60px}
.widget{background:var(--panel);border:1px solid var(--border);border-radius:10px;padding:20px;margin-bottom:14px}
.w-title{font-family:'Barlow Condensed',sans-serif;font-size:1.2rem;font-weight:700;text-transform:uppercase;letter-spacing:.05em;color:var(--white);margin-bottom:13px;padding-bottom:10px;border-bottom:2px solid var(--fire)}
.sr{display:flex;justify-content:space-between;align-items:baseline;padding:7px 0;border-bottom:1px solid var(--border);font-size:.83rem}
.sr:last-child{border-bottom:none}
.sr .sl{color:var(--muted)}
.sr .sv{font-weight:700;color:var(--ember);font-family:'Barlow Condensed',sans-serif;font-size:1rem}
.str-bar{margin:8px 0}
.sb-label{font-size:.75rem;color:var(--muted);display:flex;justify-content:space-between;margin-bottom:3px}
.sb-track{height:8px;background:var(--border);border-radius:4px;overflow:hidden}
.sb-fill{height:100%;border-radius:4px;transition:width 1.4s cubic-bezier(.4,0,.2,1)}

footer{background:var(--bg);border-top:1px solid var(--border);text-align:center;padding:26px;font-size:.77rem;color:var(--muted)}
footer strong{color:rgba(255,248,245,.7)}

@media(max-width:820px){.hero-inner,.page-wrap{grid-template-columns:1fr}.sidebar{position:static}.type-grid{grid-template-columns:1fr}.nav-wrap,.page-wrap{padding-left:20px;padding-right:20px}}
@media(max-width:500px){.hero-inner{padding:50px 22px}.fv-row{grid-template-columns:1fr 1fr}}