/* Z2 Running Training Plan Styles */

/* CSS Variables for Z2 Running Brand */
:root {
    --primary-color: #2E8B8C;      /* Verde Azulado */
    --secondary-color: #FFFFFF;     /* Blanco */
    --background-color: #000000;    /* Negro */
    --accent-color: #2E8B8C;
    --text-light: #FFFFFF;
    --text-dark: #000000;
    --gray-light: #f8f9fa;
    --gray-medium: #6c757d;
    --shadow: rgba(46, 139, 140, 0.1);
    
    /* Typography */
    --font-primary: 'Montserrat', sans-serif;
    --font-secondary: 'Open Sans', sans-serif;
}

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

body {
    font-family: var(--font-secondary);
    line-height: 1.6;
    color: var(--text-light);
    background-color: var(--background-color);
}

.container {
    max-width: 1200px;
    margin: 0 auto;
    padding: 0 20px;
}

/* Header Styles */
.header {
    background: linear-gradient(135deg, var(--background-color) 0%, #1a1a1a 100%);
    padding: 20px 0;
    border-bottom: 2px solid var(--primary-color);
}

.header-content {
    display: flex;
    align-items: center;
    gap: 20px;
}

.logo {
    height: 90px;
    width: auto;
}

.main-title {
    font-family: var(--font-primary);
    font-weight: 800;
    font-size: 2rem;
    color: var(--text-light);
    text-shadow: 2px 2px 4px rgba(0,0,0,0.3);
}

/* Hero Section */
.hero {
    background: linear-gradient(135deg, var(--primary-color) 0%, #1e6b6c 100%);
    padding: 60px 0;
    position: relative;
    overflow: hidden;
}

.hero::before {
    content: '';
    position: absolute;
    top: 0;
    left: 0;
    right: 0;
    bottom: 0;
    background: url('data:image/svg+xml,<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 100 100"><defs><pattern id="grid" width="10" height="10" patternUnits="userSpaceOnUse"><path d="M 10 0 L 0 0 0 10" fill="none" stroke="rgba(255,255,255,0.1)" stroke-width="0.5"/></pattern></defs><rect width="100" height="100" fill="url(%23grid)"/></svg>');
    opacity: 0.3;
}

.hero-content {
    position: relative;
    z-index: 1;
}

.athlete-info {
    display: flex;
    align-items: center;
    gap: 40px;
    flex-wrap: wrap;
}

.athlete-photo {
    width: 200px;
    height: 200px;
    border-radius: 50%;
    object-fit: cover;
    border: 4px solid var(--secondary-color);
    box-shadow: 0 10px 30px rgba(0,0,0,0.3);
}

.athlete-details h2 {
    font-family: var(--font-primary);
    font-weight: 700;
    font-size: 3rem;
    margin-bottom: 10px;
    color: var(--text-light);
}

.athlete-level {
    font-size: 1.2rem;
    color: rgba(255,255,255,0.9);
    margin-bottom: 30px;
}

.goal-info h3 {
    font-family: var(--font-primary);
    font-weight: 600;
    font-size: 1.8rem;
    margin-bottom: 10px;
    color: var(--text-light);
}

.goal-details {
    font-size: 1.1rem;
    color: rgba(255,255,255,0.9);
    margin-bottom: 20px;
}

.time-goals {
    display: flex;
    align-items: center;
    gap: 20px;
    flex-wrap: wrap;
}

.current-time, .target-time {
    text-align: center;
    background: rgba(255,255,255,0.1);
    padding: 15px 20px;
    border-radius: 10px;
    backdrop-filter: blur(10px);
}

.label {
    display: block;
    font-size: 0.9rem;
    color: rgba(255,255,255,0.8);
    margin-bottom: 5px;
}

.time {
    display: block;
    font-family: var(--font-primary);
    font-weight: 700;
    font-size: 1.5rem;
    color: var(--text-light);
}

.arrow {
    font-size: 2rem;
    color: var(--text-light);
    font-weight: bold;
}

/* Navigation */
.navigation {
    background: rgba(46, 139, 140, 0.9);
    backdrop-filter: blur(10px);
    position: sticky;
    top: 0;
    z-index: 100;
    border-bottom: 1px solid rgba(255,255,255,0.1);
}

.nav-list {
    display: flex;
    list-style: none;
    gap: 0;
    overflow-x: auto;
}

.nav-link {
    display: block;
    padding: 15px 20px;
    color: var(--text-light);
    text-decoration: none;
    font-weight: 500;
    transition: all 0.3s ease;
    white-space: nowrap;
    border-bottom: 3px solid transparent;
}

.nav-link:hover {
    background: rgba(255,255,255,0.1);
    border-bottom-color: var(--secondary-color);
}

/* Main Content */
.main-content {
    padding: 60px 0;
}

.content-section {
    margin-bottom: 80px;
    scroll-margin-top: 80px;
}

.section-title {
    font-family: var(--font-primary);
    font-weight: 700;
    font-size: 2.5rem;
    color: var(--primary-color);
    margin-bottom: 40px;
    text-align: center;
    position: relative;
}

.section-title::after {
    content: '';
    position: absolute;
    bottom: -10px;
    left: 50%;
    transform: translateX(-50%);
    width: 80px;
    height: 3px;
    background: var(--primary-color);
    border-radius: 2px;
}

/* Profile Grid */
.profile-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
    gap: 30px;
    margin-top: 40px;
}

.profile-card {
    background: linear-gradient(135deg, #1a1a1a 0%, #2a2a2a 100%);
    padding: 30px;
    border-radius: 15px;
    border: 1px solid rgba(46, 139, 140, 0.3);
    transition: all 0.3s ease;
}

.profile-card:hover {
    transform: translateY(-5px);
    box-shadow: 0 15px 40px rgba(46, 139, 140, 0.2);
    border-color: var(--primary-color);
}

.profile-card h3 {
    font-family: var(--font-primary);
    font-weight: 600;
    font-size: 1.3rem;
    color: var(--primary-color);
    margin-bottom: 20px;
}

.profile-card ul {
    list-style: none;
}

.profile-card li {
    padding: 8px 0;
    border-bottom: 1px solid rgba(255,255,255,0.1);
    color: rgba(255,255,255,0.9);
}

.profile-card li:last-child {
    border-bottom: none;
}

.medical-card {
    border-color: #ff6b6b;
    background: linear-gradient(135deg, #2a1a1a 0%, #3a2a2a 100%);
}

.medical-info strong {
    color: #ff6b6b;
    font-size: 1.1rem;
    display: block;
    margin-bottom: 10px;
}

/* Periostitis Section */
.periostitis-content {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
    gap: 30px;
}

.info-card {
    background: linear-gradient(135deg, #1a1a1a 0%, #2a2a2a 100%);
    padding: 30px;
    border-radius: 15px;
    border: 1px solid rgba(46, 139, 140, 0.3);
    transition: all 0.3s ease;
}

.info-card:hover {
    transform: translateY(-5px);
    box-shadow: 0 15px 40px rgba(46, 139, 140, 0.2);
}

.info-card h3 {
    font-family: var(--font-primary);
    font-weight: 600;
    font-size: 1.3rem;
    color: var(--primary-color);
    margin-bottom: 20px;
}

.info-card ul {
    list-style: none;
}

.info-card li {
    padding: 8px 0;
    padding-left: 20px;
    position: relative;
    color: rgba(255,255,255,0.9);
}

.info-card li::before {
    content: '→';
    position: absolute;
    left: 0;
    color: var(--primary-color);
    font-weight: bold;
}

/* Periodization Section */
.periodization-content {
    display: grid;
    gap: 40px;
}

.goal-card {
    background: linear-gradient(135deg, var(--primary-color) 0%, #1e6b6c 100%);
    padding: 40px;
    border-radius: 20px;
    text-align: center;
    color: var(--text-light);
}

.pace-display {
    display: flex;
    align-items: baseline;
    justify-content: center;
    gap: 10px;
    margin: 20px 0;
}

.pace-number {
    font-family: var(--font-primary);
    font-weight: 800;
    font-size: 4rem;
    color: var(--text-light);
}

.pace-unit {
    font-size: 1.5rem;
    color: rgba(255,255,255,0.8);
}

.phases-timeline {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
    gap: 20px;
}

.phase-card {
    padding: 30px;
    border-radius: 15px;
    text-align: center;
    transition: all 0.3s ease;
}

.phase-base {
    background: linear-gradient(135deg, #4CAF50 0%, #45a049 100%);
}

.phase-specific {
    background: linear-gradient(135deg, #FF9800 0%, #f57c00 100%);
}

.phase-taper {
    background: linear-gradient(135deg, #9C27B0 0%, #7b1fa2 100%);
}

.phase-card:hover {
    transform: translateY(-5px);
    box-shadow: 0 15px 40px rgba(0,0,0,0.3);
}

.phase-card h4 {
    font-family: var(--font-primary);
    font-weight: 700;
    font-size: 1.5rem;
    margin-bottom: 10px;
    color: var(--text-light);
}

.phase-duration {
    font-weight: 600;
    margin-bottom: 15px;
    color: rgba(255,255,255,0.9);
}

.zones-card {
    background: linear-gradient(135deg, #1a1a1a 0%, #2a2a2a 100%);
    padding: 40px;
    border-radius: 20px;
    border: 1px solid rgba(46, 139, 140, 0.3);
}

.zones-card h3 {
    font-family: var(--font-primary);
    font-weight: 600;
    font-size: 1.8rem;
    color: var(--primary-color);
    margin-bottom: 30px;
    text-align: center;
}

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

.zone {
    display: flex;
    flex-direction: column;
    align-items: center;
    padding: 20px;
    border-radius: 10px;
    transition: all 0.3s ease;
}

.zone:hover {
    transform: translateY(-3px);
}

.recovery {
    background: linear-gradient(135deg, #81C784 0%, #66BB6A 100%);
}

.easy {
    background: linear-gradient(135deg, #64B5F6 0%, #42A5F5 100%);
}

.marathon {
    background: linear-gradient(135deg, #FFB74D 0%, #FFA726 100%);
}

.half-marathon {
    background: linear-gradient(135deg, #FF8A65 0%, #FF7043 100%);
}

.speed {
    background: linear-gradient(135deg, #E57373 0%, #EF5350 100%);
}

.zone-name {
    font-weight: 600;
    font-size: 1rem;
    color: var(--text-light);
    margin-bottom: 5px;
}

.zone-pace {
    font-family: var(--font-primary);
    font-weight: 700;
    font-size: 0.9rem;
    color: var(--text-light);
}

/* Footer */
.footer {
    background: linear-gradient(135deg, var(--background-color) 0%, #1a1a1a 100%);
    padding: 40px 0;
    border-top: 2px solid var(--primary-color);
    margin-top: 60px;
}

.footer-content {
    display: flex;
    align-items: center;
    justify-content: center;
    gap: 20px;
    flex-wrap: wrap;
    text-align: center;
}

.footer-logo {
    height: 40px;
    width: auto;
}

.footer p {
    color: rgba(255,255,255,0.8);
    font-size: 0.9rem;
}

/* Responsive Design */
@media (max-width: 768px) {
    .main-title {
        font-size: 1.8rem;
    }
    
    .athlete-info {
        flex-direction: column;
        text-align: center;
    }
    
    .athlete-photo {
        width: 150px;
        height: 150px;
    }
    
    .athlete-details h2 {
        font-size: 2rem;
    }
    
    .time-goals {
        justify-content: center;
    }
    
    .nav-list {
        justify-content: flex-start;
    }
    
    .nav-link {
        padding: 12px 15px;
        font-size: 0.9rem;
    }
    
    .section-title {
        font-size: 2rem;
    }
    
    .pace-number {
        font-size: 3rem;
    }
    
    .profile-grid {
        grid-template-columns: 1fr;
    }
    
    .phases-timeline {
        grid-template-columns: 1fr;
    }
    
    .zones-grid {
        grid-template-columns: repeat(auto-fit, minmax(150px, 1fr));
    }
}

@media (max-width: 480px) {
    .container {
        padding: 0 15px;
    }
    
    .header-content {
        flex-direction: column;
        text-align: center;
    }
    
    .main-title {
        font-size: 1.5rem;
    }
    
    .hero {
        padding: 40px 0;
    }
    
    .athlete-details h2 {
        font-size: 1.8rem;
    }
    
    .section-title {
        font-size: 1.8rem;
    }
    
    .pace-number {
        font-size: 2.5rem;
    }
}

/* Smooth scrolling */
html {
    scroll-behavior: smooth;
}

/* Loading animation */
@keyframes fadeInUp {
    from {
        opacity: 0;
        transform: translateY(30px);
    }
    to {
        opacity: 1;
        transform: translateY(0);
    }
}

.content-section {
    animation: fadeInUp 0.6s ease-out;
}

/* Hover effects */
.profile-card, .info-card, .phase-card, .zone {
    cursor: pointer;
}

/* Focus styles for accessibility */
.nav-link:focus {
    outline: 2px solid var(--secondary-color);
    outline-offset: 2px;
}



/* Additional styles for training plan content */

/* Phase Introduction */
.phase-intro {
    background: linear-gradient(135deg, var(--primary-color) 0%, #1e6b6c 100%);
    padding: 20px 30px;
    border-radius: 15px;
    margin-bottom: 40px;
    color: var(--text-light);
    text-align: center;
}

.phase-intro p {
    font-size: 1.1rem;
    margin: 0;
}

/* Training Zones Mini */
.training-zones {
    margin-bottom: 40px;
}

.training-zones h3 {
    font-family: var(--font-primary);
    font-weight: 600;
    color: var(--primary-color);
    margin-bottom: 20px;
    text-align: center;
}

.zones-mini {
    display: flex;
    flex-wrap: wrap;
    gap: 15px;
    justify-content: center;
}

.zone-mini {
    padding: 10px 20px;
    border-radius: 25px;
    font-weight: 600;
    font-size: 0.9rem;
    color: var(--text-light);
    text-align: center;
    min-width: 180px;
}

.zone-mini.recovery {
    background: linear-gradient(135deg, #81C784 0%, #66BB6A 100%);
}

.zone-mini.easy {
    background: linear-gradient(135deg, #64B5F6 0%, #42A5F5 100%);
}

.zone-mini.marathon {
    background: linear-gradient(135deg, #FFB74D 0%, #FFA726 100%);
}

.zone-mini.half-marathon {
    background: linear-gradient(135deg, #FF8A65 0%, #FF7043 100%);
}

.zone-mini.speed {
    background: linear-gradient(135deg, #E57373 0%, #EF5350 100%);
}

/* Recommendations Grid */
.recommendations {
    margin-bottom: 40px;
}

.recommendations h3 {
    font-family: var(--font-primary);
    font-weight: 600;
    color: var(--primary-color);
    margin-bottom: 25px;
    text-align: center;
}

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

.rec-card {
    background: linear-gradient(135deg, #1a1a1a 0%, #2a2a2a 100%);
    padding: 25px;
    border-radius: 12px;
    border: 1px solid rgba(46, 139, 140, 0.3);
    transition: all 0.3s ease;
}

.rec-card:hover {
    transform: translateY(-3px);
    box-shadow: 0 10px 25px rgba(46, 139, 140, 0.2);
    border-color: var(--primary-color);
}

.rec-card h4 {
    color: var(--primary-color);
    margin-bottom: 15px;
    font-size: 1.1rem;
}

.rec-card p {
    color: rgba(255,255,255,0.9);
    line-height: 1.5;
    margin: 0;
}

/* Weekly Plans */
.weekly-plans {
    margin-bottom: 40px;
}

.weekly-plans h3 {
    font-family: var(--font-primary);
    font-weight: 600;
    color: var(--primary-color);
    margin-bottom: 30px;
    text-align: center;
}

.weeks-container {
    display: grid;
    gap: 30px;
}

.week-block {
    background: linear-gradient(135deg, #1a1a1a 0%, #2a2a2a 100%);
    padding: 30px;
    border-radius: 15px;
    border: 1px solid rgba(46, 139, 140, 0.3);
}

.week-block h4 {
    color: var(--primary-color);
    font-family: var(--font-primary);
    font-weight: 600;
    margin-bottom: 20px;
    font-size: 1.3rem;
}

.week-block h5 {
    color: var(--text-light);
    margin-bottom: 20px;
    font-size: 1.1rem;
}

.progression-note {
    background: rgba(46, 139, 140, 0.1);
    padding: 15px;
    border-radius: 8px;
    border-left: 4px solid var(--primary-color);
    margin-top: 15px;
    color: rgba(255,255,255,0.9);
}

/* Daily Schedule */
.daily-schedule {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
    gap: 15px;
}

.day-card {
    display: flex;
    flex-direction: column;
    padding: 15px;
    border-radius: 10px;
    text-align: center;
    transition: all 0.3s ease;
}

.day-card:hover {
    transform: translateY(-2px);
    box-shadow: 0 5px 15px rgba(0,0,0,0.3);
}

.day-name {
    font-weight: 600;
    font-size: 0.9rem;
    margin-bottom: 8px;
    color: var(--text-light);
}

.activity {
    font-size: 0.85rem;
    color: rgba(255,255,255,0.9);
    line-height: 1.3;
}

.day-card.monday {
    background: linear-gradient(135deg, #FF6B6B 0%, #EE5A52 100%);
}

.day-card.tuesday {
    background: linear-gradient(135deg, #4ECDC4 0%, #44A08D 100%);
}

.day-card.wednesday {
    background: linear-gradient(135deg, #45B7D1 0%, #96C93D 100%);
}

.day-card.thursday {
    background: linear-gradient(135deg, #F7DC6F 0%, #F4D03F 100%);
    color: var(--text-dark);
}

.day-card.thursday .day-name,
.day-card.thursday .activity {
    color: var(--text-dark);
}

.day-card.friday {
    background: linear-gradient(135deg, #BB6BD9 0%, #C44569 100%);
}

.day-card.saturday {
    background: linear-gradient(135deg, #95E1D3 0%, #F38BA8 100%);
    color: var(--text-dark);
}

.day-card.saturday .day-name,
.day-card.saturday .activity {
    color: var(--text-dark);
}

.day-card.sunday {
    background: linear-gradient(135deg, #FFA726 0%, #FB8C00 100%);
}

/* Specific Workouts */
.specific-workouts {
    margin-bottom: 40px;
}

.specific-workouts h3 {
    font-family: var(--font-primary);
    font-weight: 600;
    color: var(--primary-color);
    margin-bottom: 25px;
    text-align: center;
}

.workout-progression {
    display: grid;
    gap: 20px;
}

.workout-week {
    background: linear-gradient(135deg, #1a1a1a 0%, #2a2a2a 100%);
    padding: 25px;
    border-radius: 12px;
    border: 1px solid rgba(46, 139, 140, 0.3);
}

.workout-week h4 {
    color: var(--primary-color);
    margin-bottom: 15px;
    font-size: 1.2rem;
}

.workout-example {
    background: rgba(46, 139, 140, 0.1);
    padding: 15px;
    border-radius: 8px;
    color: rgba(255,255,255,0.9);
    font-style: italic;
}

/* Important Note */
.important-note {
    background: linear-gradient(135deg, #FF6B6B 0%, #EE5A52 100%);
    padding: 25px;
    border-radius: 15px;
    margin-top: 30px;
    color: var(--text-light);
    text-align: center;
}

.important-note h4 {
    margin-bottom: 15px;
    font-size: 1.2rem;
}

.important-note p {
    margin: 0;
    font-size: 1.1rem;
}

/* Taper Schedule */
.taper-schedule {
    display: grid;
    gap: 30px;
    margin-bottom: 40px;
}

.taper-week {
    background: linear-gradient(135deg, #1a1a1a 0%, #2a2a2a 100%);
    padding: 30px;
    border-radius: 15px;
    border: 1px solid rgba(46, 139, 140, 0.3);
}

.taper-week h4 {
    color: var(--primary-color);
    font-family: var(--font-primary);
    font-weight: 600;
    margin-bottom: 20px;
    font-size: 1.3rem;
}

.taper-activities {
    display: grid;
    gap: 15px;
}

.taper-day {
    padding: 15px;
    background: rgba(46, 139, 140, 0.1);
    border-radius: 8px;
    color: rgba(255,255,255,0.9);
}

.race-week {
    background: linear-gradient(135deg, var(--primary-color) 0%, #1e6b6c 100%);
    padding: 25px;
    border-radius: 12px;
    color: var(--text-light);
}

.race-prep {
    font-size: 1.1rem;
    line-height: 1.8;
}

/* Race Tips */
.race-tips h3 {
    font-family: var(--font-primary);
    font-weight: 600;
    color: var(--primary-color);
    margin-bottom: 25px;
    text-align: center;
}

.tips-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
    gap: 20px;
}

.tip-card {
    background: linear-gradient(135deg, #1a1a1a 0%, #2a2a2a 100%);
    padding: 25px;
    border-radius: 12px;
    border: 1px solid rgba(46, 139, 140, 0.3);
    text-align: center;
    transition: all 0.3s ease;
}

.tip-card:hover {
    transform: translateY(-3px);
    box-shadow: 0 10px 25px rgba(46, 139, 140, 0.2);
}

.tip-card h4 {
    color: var(--primary-color);
    margin-bottom: 15px;
    font-size: 1.1rem;
}

.tip-card p {
    color: rgba(255,255,255,0.9);
    margin: 0;
}

/* Exercise Categories */
.exercise-intro {
    text-align: center;
    margin-bottom: 40px;
    font-size: 1.1rem;
    color: rgba(255,255,255,0.9);
}

.exercise-categories {
    display: grid;
    gap: 40px;
}

.exercise-category {
    background: linear-gradient(135deg, #1a1a1a 0%, #2a2a2a 100%);
    padding: 30px;
    border-radius: 15px;
    border: 1px solid rgba(46, 139, 140, 0.3);
}

.exercise-category h3 {
    color: var(--primary-color);
    font-family: var(--font-primary);
    font-weight: 600;
    margin-bottom: 10px;
    font-size: 1.5rem;
}

.category-note {
    color: rgba(255,255,255,0.7);
    font-style: italic;
    margin-bottom: 25px;
}

.exercise-list {
    display: grid;
    gap: 20px;
}

.exercise-item {
    background: rgba(46, 139, 140, 0.05);
    padding: 20px;
    border-radius: 10px;
    border: 1px solid rgba(46, 139, 140, 0.2);
    transition: all 0.3s ease;
}

.exercise-item:hover {
    background: rgba(46, 139, 140, 0.1);
    border-color: var(--primary-color);
    transform: translateX(5px);
}

.exercise-item.highlight {
    background: linear-gradient(135deg, rgba(255, 107, 107, 0.1) 0%, rgba(238, 90, 82, 0.1) 100%);
    border-color: #FF6B6B;
}

.exercise-item h4 {
    color: var(--primary-color);
    margin-bottom: 10px;
    font-size: 1.1rem;
}

.exercise-item.highlight h4 {
    color: #FF6B6B;
}

.exercise-item p {
    color: rgba(255,255,255,0.9);
    margin: 0;
    line-height: 1.5;
}

/* Final Recommendations */
.final-recommendations {
    margin-top: 50px;
}

.final-recommendations h3 {
    font-family: var(--font-primary);
    font-weight: 600;
    color: var(--primary-color);
    margin-bottom: 30px;
    text-align: center;
    font-size: 1.8rem;
}

.final-rec-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
    gap: 25px;
}

.final-rec-card {
    background: linear-gradient(135deg, var(--primary-color) 0%, #1e6b6c 100%);
    padding: 30px;
    border-radius: 15px;
    color: var(--text-light);
    text-align: center;
    transition: all 0.3s ease;
}

.final-rec-card:hover {
    transform: translateY(-5px);
    box-shadow: 0 15px 40px rgba(46, 139, 140, 0.3);
}

.final-rec-card h4 {
    margin-bottom: 15px;
    font-size: 1.2rem;
    color: var(--text-light);
}

.final-rec-card p {
    margin: 0;
    font-size: 1rem;
    line-height: 1.5;
}

/* Responsive adjustments for new content */
@media (max-width: 768px) {
    .zones-mini {
        flex-direction: column;
        align-items: center;
    }
    
    .zone-mini {
        min-width: 200px;
    }
    
    .rec-grid {
        grid-template-columns: 1fr;
    }
    
    .daily-schedule {
        grid-template-columns: 1fr;
    }
    
    .tips-grid {
        grid-template-columns: repeat(auto-fit, minmax(150px, 1fr));
    }
    
    .final-rec-grid {
        grid-template-columns: 1fr;
    }
}

@media (max-width: 480px) {
    .phase-intro {
        padding: 15px 20px;
    }
    
    .rec-card, .tip-card, .final-rec-card {
        padding: 20px;
    }
    
    .week-block, .taper-week {
        padding: 20px;
    }
    
    .exercise-category {
        padding: 20px;
    }
}

/* --- Mejoras para el Header de la Landing Page --- */

/* 1. Estilo base del header (manteniendo el fondo oscuro y degradado) */
.header {
    background: linear-gradient(135deg, var(--background-color) 0%, #1a1a1a 100%);
    /* Hacemos el header Fijo (Sticky) */
    position: sticky; 
    top: 0;
    width: 100%;
    z-index: 100; /* Asegura que esté por encima de otros elementos */
    padding: 15px 0; /* Un poco menos de padding vertical */
    box-shadow: 0 4px 12px rgba(0, 0, 0, 0.3); /* Sombra sutil para darle profundidad */
    transition: all 0.3s ease; /* Transición para efectos de scroll si se desea */
}

/* 2. Contenido interno del header */
.header-content {
    display: flex;
    justify-content: space-between; /* Espacia el logo y la navegación */
    align-items: center;
}

/* 3. Estilo del Logo */
.header-content .logo {
    max-height: 50px; /* Tamaño del logo más visible */
    width: auto;
}

/* 4. Estilos de Navegación */
.main-nav ul {
    list-style: none;
    display: flex;
    margin: 0;
    padding: 0;
}

.main-nav ul li {
    margin-left: 30px; /* Espacio entre los elementos del menú */
}

/* 5. Estilo de los Enlaces de Navegación */
.nav-link {
    color: var(--secondary-color); /* Blanco */
    text-decoration: none;
    font-size: 1rem;
    font-weight: 600;
    text-transform: uppercase;
    padding: 5px 0;
    border-bottom: 2px solid transparent; /* Base transparente para el efecto hover/activo */
    transition: border-bottom-color 0.3s ease, color 0.3s ease;
}

/* Efecto Hover */
.nav-link:hover,
.nav-link.active {
    color: var(--primary-color); /* Color de acento al pasar el ratón */
    border-bottom-color: var(--primary-color);
}