/* ============================================================
   训练负荷 TRIMP 计算器 · 独立视觉：深海军蓝 + 心率珊瑚红
   ============================================================ */

.trm-page {
  --trm-bg: #f2f5fa;
  --trm-bg-2: #e5ebf4;
  --trm-card: #ffffff;
  --trm-soft: #f3f6fb;
  --trm-soft-2: #e3e9f3;
  --trm-ink: #16202e;
  --trm-muted: #5d6b7d;
  --trm-line: #dbe3ee;
  --trm-accent: #d93a3f;
  --trm-accent-2: #ef6a5f;
  --trm-navy: #17324f;
  --trm-ok: #1b7a52;
  --trm-warn: #a15a0b;
  --trm-bad: #b42318;
  --trm-z1: #7d9bb5;
  --trm-z2: #4f8fb0;
  --trm-z3: #3f9a7a;
  --trm-z4: #d98a2b;
  --trm-z5: #d93a3f;
  --trm-shadow: 0 12px 32px rgba(23, 50, 79, .1);

  background:
    radial-gradient(900px 300px at 50% -8%, rgba(23, 50, 79, .06), transparent 70%),
    var(--trm-bg);
  color: var(--trm-ink);
  font-family: -apple-system, BlinkMacSystemFont, "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei", sans-serif;
  line-height: 1.78;
  padding-bottom: 48px;
  transition: background-color .2s ease, color .2s ease;
}

:root[data-theme="dark"] .trm-page {
  --trm-bg: #080d14;
  --trm-bg-2: #0f1724;
  --trm-card: #101a28;
  --trm-soft: #141f2e;
  --trm-soft-2: #1c2a3c;
  --trm-ink: #e8eef8;
  --trm-muted: #9aa9bd;
  --trm-line: #223146;
  --trm-accent: #ff7b72;
  --trm-accent-2: #ffa196;
  --trm-navy: #0b1622;
  --trm-ok: #5fd39c;
  --trm-warn: #f0b45f;
  --trm-bad: #f08a80;
  --trm-z1: #8ba9c3;
  --trm-z2: #63a9c9;
  --trm-z3: #58c29b;
  --trm-z4: #f0b45f;
  --trm-z5: #ff7b72;
  --trm-shadow: 0 12px 32px rgba(0, 0, 0, .5);
}

html[data-theme="dark"] .trm-page { color-scheme: dark; }

.trm-shell {
  max-width: 1180px;
  margin: 0 auto;
  padding: 18px 20px 0;
}

/* ---------- 面包屑 ---------- */
.trm-crumb { font-size: 13px; color: var(--trm-muted); margin-bottom: 14px; }
.trm-crumb a { color: var(--trm-muted); text-decoration: none; }
.trm-crumb a:hover { color: var(--trm-accent); }

/* ---------- Hero ---------- */
.trm-hero {
  position: relative;
  overflow: hidden;
  display: grid;
  grid-template-columns: 1fr 312px;
  gap: 24px;
  align-items: center;
  background:
    radial-gradient(520px 220px at 96% -20%, rgba(217, 58, 63, .12), transparent 70%),
    linear-gradient(135deg, var(--trm-bg-2), var(--trm-card) 74%);
  border: 1px solid var(--trm-line);
  border-radius: 22px;
  padding: 26px 28px;
  box-shadow: var(--trm-shadow);
  margin-bottom: 18px;
}
.trm-eyebrow {
  display: inline-flex;
  align-items: center;
  gap: 6px;
  font-size: 12px;
  font-weight: 700;
  letter-spacing: .1em;
  color: var(--trm-accent);
  background: rgba(217, 58, 63, .09);
  border: 1px solid rgba(217, 58, 63, .2);
  border-radius: 999px;
  padding: 3px 10px;
  margin-bottom: 10px;
}
.trm-eyebrow::before {
  content: "";
  width: 6px;
  height: 6px;
  border-radius: 50%;
  background: var(--trm-accent);
  box-shadow: 0 0 0 3px rgba(217, 58, 63, .16);
}
.trm-hero h1 { font-size: 30px; line-height: 1.3; margin: 0 0 10px; letter-spacing: -.015em; }
.trm-hero p { margin: 0; font-size: 14.5px; color: var(--trm-muted); max-width: 640px; }
.trm-hero p b { color: var(--trm-ink); }
.trm-hero-meta { display: flex; flex-wrap: wrap; gap: 8px; margin-top: 14px; }
.trm-hero-meta span {
  font-size: 12px;
  color: var(--trm-navy);
  background: var(--trm-soft);
  border: 1px solid var(--trm-line);
  border-radius: 8px;
  padding: 4px 10px;
}
:root[data-theme="dark"] .trm-hero-meta span { color: var(--trm-ink); }

/* HUD 心电牌 */
.trm-hud {
  background: var(--trm-navy);
  color: #e9f1fb;
  border: 1px solid #24405f;
  border-radius: 16px;
  padding: 14px 16px 12px;
  box-shadow: 0 16px 32px rgba(9, 20, 33, .35);
}
.trm-hud-head {
  display: flex;
  align-items: center;
  justify-content: space-between;
  font-size: 10.5px;
  letter-spacing: .14em;
  color: #8ea9c6;
  padding-bottom: 8px;
  border-bottom: 1px dashed #2a4564;
}
.trm-hud-head b { color: #ffb3ac; letter-spacing: .06em; }
.trm-hud-num { display: flex; align-items: baseline; gap: 7px; margin: 8px 0 1px; }
.trm-hud-num strong { font-size: 42px; line-height: 1; font-weight: 800; letter-spacing: -.02em; }
.trm-hud-num em { font-style: normal; font-size: 12px; color: #8ea9c6; letter-spacing: .08em; }
.trm-hud-sub { font-size: 11.5px; color: #9ab4d0; }

.trm-ecg {
  display: block;
  width: 100%;
  height: 48px;
  margin: 10px 0 4px;
  fill: none;
  stroke: #ff7b72;
  stroke-width: 2;
  stroke-linejoin: round;
  stroke-linecap: round;
  filter: drop-shadow(0 0 4px rgba(255, 123, 114, .5));
  overflow: visible;
}
.trm-ecg-base {
  fill: none;
  stroke: #2a4564;
  stroke-width: 1.4;
  stroke-dasharray: 3 5;
}
.trm-hud-foot { display: flex; justify-content: space-between; font-size: 10.5px; color: #8ea9c6; }

/* ---------- 错误 ---------- */
.trm-error {
  display: none;
  font-size: 13px;
  color: var(--trm-bad);
  background: rgba(180, 35, 24, .07);
  border: 1px solid rgba(180, 35, 24, .26);
  border-radius: 10px;
  padding: 9px 12px;
  margin-bottom: 12px;
}
.trm-error.on { display: block; }
.trm-error ul { margin: 0; padding-left: 18px; }

/* ---------- 布局 ---------- */
.trm-grid {
  display: grid;
  grid-template-columns: minmax(0, 1fr) 376px;
  gap: 18px;
  align-items: start;
}
.trm-col { display: flex; flex-direction: column; gap: 18px; min-width: 0; }

/* ---------- 卡片 ---------- */
.trm-card {
  background: var(--trm-card);
  border: 1px solid var(--trm-line);
  border-radius: 18px;
  padding: 20px 22px;
  box-shadow: 0 6px 18px rgba(23, 50, 79, .05);
}
.trm-card-head { display: flex; align-items: baseline; justify-content: space-between; gap: 12px; margin-bottom: 14px; }
.trm-card-head h2 { font-size: 17px; margin: 0; }
.trm-card-head span { font-size: 12px; color: var(--trm-muted); }

.trm-fields { display: grid; grid-template-columns: 1fr 1fr; gap: 12px 14px; }
.trm-field { min-width: 0; }
.trm-field.full { grid-column: 1 / -1; }
.trm-field > label {
  display: block;
  font-size: 12.5px;
  color: var(--trm-muted);
  margin-bottom: 5px;
  font-weight: 600;
}
.trm-unit { position: relative; display: flex; align-items: center; }
.trm-unit input {
  width: 100%;
  font: inherit;
  font-size: 15px;
  font-weight: 650;
  color: var(--trm-ink);
  background: var(--trm-soft);
  border: 1px solid var(--trm-line);
  border-radius: 10px;
  padding: 9px 52px 9px 12px;
  outline: none;
  transition: border-color .15s ease, box-shadow .15s ease, background-color .15s ease;
}
.trm-unit input:focus {
  border-color: var(--trm-accent-2);
  background: var(--trm-card);
  box-shadow: 0 0 0 3px rgba(217, 58, 63, .12);
}
.trm-unit em {
  position: absolute;
  right: 12px;
  font-style: normal;
  font-size: 12px;
  color: var(--trm-muted);
  pointer-events: none;
}
.trm-unit input.plain { padding-right: 12px; font-weight: 500; font-size: 14px; }

.trm-seg { display: grid; grid-template-columns: 1fr 1fr; gap: 6px; }
.trm-seg label { position: relative; display: block; }
.trm-seg input { position: absolute; opacity: 0; width: 0; height: 0; }
.trm-seg span {
  display: block;
  text-align: center;
  font-size: 12.5px;
  color: var(--trm-muted);
  background: var(--trm-soft);
  border: 1px solid var(--trm-line);
  border-radius: 9px;
  padding: 8px 4px;
  cursor: pointer;
  transition: all .15s ease;
}
.trm-seg input:checked + span {
  color: #fff;
  background: var(--trm-accent);
  border-color: var(--trm-accent);
  font-weight: 700;
}
.trm-seg input:focus-visible + span { box-shadow: 0 0 0 3px rgba(217, 58, 63, .2); }

.trm-fields.zoning .trm-avg-only { display: none; }

/* 区间输入面板 */
.trm-zones { display: none; grid-column: 1 / -1; }
.trm-zones.on { display: block; }
.trm-zone-row {
  display: grid;
  grid-template-columns: 84px 1fr 92px;
  gap: 10px;
  align-items: center;
  margin-bottom: 8px;
}
.trm-zone-row > span {
  font-size: 12.5px;
  font-weight: 650;
  display: flex;
  align-items: center;
  gap: 6px;
}
.trm-zone-row > span i {
  width: 8px;
  height: 8px;
  border-radius: 2px;
  font-style: normal;
}
.trm-zone-row.z1 > span i { background: var(--trm-z1); }
.trm-zone-row.z2 > span i { background: var(--trm-z2); }
.trm-zone-row.z3 > span i { background: var(--trm-z3); }
.trm-zone-row.z4 > span i { background: var(--trm-z4); }
.trm-zone-row.z5 > span i { background: var(--trm-z5); }
.trm-zone-row small { font-size: 11px; color: var(--trm-muted); font-weight: 500; }
.trm-zone-row .trm-unit input { padding: 7px 34px 7px 10px; font-size: 14px; }
.trm-zone-row .trm-unit em { font-size: 11px; }

.trm-sumline {
  grid-column: 1 / -1;
  font-size: 12.5px;
  color: var(--trm-muted);
  background: var(--trm-soft);
  border-radius: 9px;
  padding: 7px 11px;
  margin-top: 2px;
}
.trm-sumline b { color: var(--trm-accent); }

.trm-actions { display: flex; flex-wrap: wrap; gap: 8px; margin-top: 16px; }
.trm-btn {
  font: inherit;
  font-size: 13.5px;
  font-weight: 650;
  color: #fff;
  background: var(--trm-accent);
  border: 1px solid var(--trm-accent);
  border-radius: 10px;
  padding: 9px 18px;
  cursor: pointer;
  transition: transform .12s ease, opacity .15s ease, background-color .15s ease;
}
.trm-btn:hover { opacity: .9; }
.trm-btn:active { transform: translateY(1px); }
.trm-btn.ghost {
  color: var(--trm-accent);
  background: transparent;
  border-color: var(--trm-line);
  font-weight: 600;
}
.trm-btn.ghost:hover { border-color: var(--trm-accent-2); background: var(--trm-soft); }
.trm-btn.small { padding: 7px 13px; font-size: 12.5px; }

.trm-hint { font-size: 12.5px; color: var(--trm-muted); margin: 12px 0 0; line-height: 1.75; }
.trm-hint b { color: var(--trm-ink); }

/* ---------- 批量 ---------- */
.trm-textarea {
  width: 100%;
  min-height: 116px;
  font-family: ui-monospace, SFMono-Regular, Menlo, Consolas, monospace;
  font-size: 13px;
  line-height: 1.7;
  color: var(--trm-ink);
  background: var(--trm-soft);
  border: 1px solid var(--trm-line);
  border-radius: 10px;
  padding: 10px 12px;
  resize: vertical;
  outline: none;
}
.trm-textarea:focus { border-color: var(--trm-accent-2); box-shadow: 0 0 0 3px rgba(217, 58, 63, .12); }
.trm-batch-actions { display: flex; flex-wrap: wrap; gap: 8px; margin-top: 10px; }
.trm-batch-count { font-size: 12.5px; color: var(--trm-muted); margin-top: 10px; }

.trm-week {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 8px;
  margin-top: 12px;
}
.trm-week div {
  background: var(--trm-soft);
  border: 1px solid var(--trm-line);
  border-radius: 11px;
  padding: 9px 11px;
}
.trm-week small { display: block; font-size: 11px; color: var(--trm-muted); }
.trm-week b { font-size: 16px; font-variant-numeric: tabular-nums; }
.trm-week b em { font-style: normal; font-size: 11.5px; color: var(--trm-muted); margin-left: 3px; }
.trm-week-chip {
  display: inline-block;
  font-size: 11px;
  font-weight: 700;
  border-radius: 999px;
  padding: 1px 7px;
  margin-left: 5px;
  color: var(--trm-ok);
  background: rgba(27, 122, 82, .1);
}
.trm-week-chip.mid { color: var(--trm-warn); background: rgba(161, 90, 11, .12); }
.trm-week-chip.high { color: var(--trm-bad); background: rgba(180, 35, 24, .12); }
.trm-sub { display: block; font-size: 10.5px; color: var(--trm-muted); }
.trm-hint.warn { color: var(--trm-warn); }
.trm-hint.bad { color: var(--trm-bad); }

/* ---------- 表格 ---------- */
.trm-tbl-wrap { overflow-x: auto; margin-top: 12px; -webkit-overflow-scrolling: touch; }
.trm-table {
  width: 100%;
  border-collapse: collapse;
  font-size: 13px;
  min-width: 560px;
}
.trm-table th {
  text-align: left;
  font-size: 12px;
  font-weight: 700;
  color: var(--trm-muted);
  background: var(--trm-soft);
  padding: 8px 10px;
  border-bottom: 1px solid var(--trm-line);
  white-space: nowrap;
}
.trm-table td {
  padding: 8px 10px;
  border-bottom: 1px solid var(--trm-soft-2);
}
.trm-table tbody tr:last-child td { border-bottom: none; }
.trm-table td.num { font-variant-numeric: tabular-nums; white-space: nowrap; }
.trm-table td b { color: var(--trm-accent); }
.trm-flag {
  display: inline-block;
  font-size: 11px;
  font-weight: 700;
  border-radius: 999px;
  padding: 1px 8px;
  color: var(--trm-ok);
  background: rgba(27, 122, 82, .1);
}
.trm-flag.mid { color: var(--trm-warn); background: rgba(161, 90, 11, .1); }
.trm-flag.high { color: var(--trm-bad); background: rgba(180, 35, 24, .1); }

/* ---------- 结果 ---------- */
.trm-result {
  position: sticky;
  top: 14px;
  background: var(--trm-card);
  border: 1px solid var(--trm-line);
  border-radius: 18px;
  padding: 20px;
  box-shadow: var(--trm-shadow);
}
.trm-result-head { display: flex; align-items: center; justify-content: space-between; gap: 10px; }
.trm-result-head h2 { font-size: 16px; margin: 0; }
.trm-chip {
  font-size: 11.5px;
  font-weight: 700;
  border-radius: 999px;
  padding: 3px 10px;
  color: var(--trm-ok);
  background: rgba(27, 122, 82, .1);
  border: 1px solid rgba(27, 122, 82, .24);
}
.trm-chip.mid { color: var(--trm-warn); background: rgba(161, 90, 11, .1); border-color: rgba(161, 90, 11, .26); }
.trm-chip.high { color: var(--trm-bad); background: rgba(180, 35, 24, .1); border-color: rgba(180, 35, 24, .26); }

.trm-total { display: flex; align-items: baseline; gap: 8px; margin: 12px 0 2px; }
.trm-total strong { font-size: 46px; line-height: 1.05; letter-spacing: -.03em; font-variant-numeric: tabular-nums; }
.trm-total em { font-style: normal; font-size: 13px; color: var(--trm-muted); letter-spacing: .04em; }
.trm-basis { font-size: 12.5px; color: var(--trm-muted); }
.trm-basis b { color: var(--trm-ink); }

.trm-kpis { display: grid; grid-template-columns: 1fr 1fr; gap: 8px; margin-top: 14px; }
.trm-kpi {
  background: var(--trm-soft);
  border: 1px solid var(--trm-line);
  border-radius: 11px;
  padding: 9px 11px;
}
.trm-kpi small { display: block; font-size: 11px; color: var(--trm-muted); }
.trm-kpi b { font-size: 16px; font-variant-numeric: tabular-nums; }
.trm-kpi span { font-size: 11.5px; color: var(--trm-muted); margin-left: 3px; }

/* 强度标尺 */
.trm-scale { margin-top: 16px; }
.trm-scale-track {
  display: flex;
  gap: 3px;
  height: 9px;
  position: relative;
}
.trm-scale-track i {
  flex: 1;
  border-radius: 3px;
}
.trm-scale-track i:nth-child(1) { background: var(--trm-z1); }
.trm-scale-track i:nth-child(2) { background: var(--trm-z2); }
.trm-scale-track i:nth-child(3) { background: var(--trm-z3); }
.trm-scale-track i:nth-child(4) { background: var(--trm-z4); }
.trm-scale-track i:nth-child(5) { background: var(--trm-z5); }
.trm-scale-mark {
  position: absolute;
  top: -4px;
  width: 3px;
  height: 17px;
  background: var(--trm-ink);
  border-radius: 2px;
  transform: translateX(-50%);
  box-shadow: 0 0 0 2px var(--trm-card);
}
.trm-scale-mark::after {
  content: attr(data-label);
  position: absolute;
  bottom: 19px;
  left: 50%;
  transform: translateX(-50%);
  font-size: 10.5px;
  font-weight: 700;
  color: var(--trm-ink);
  white-space: nowrap;
}
.trm-scale-labels { display: flex; justify-content: space-between; font-size: 10.5px; color: var(--trm-muted); margin-top: 6px; }

.trm-note {
  font-size: 12.5px;
  line-height: 1.75;
  color: var(--trm-muted);
  background: var(--trm-soft);
  border-left: 3px solid var(--trm-accent-2);
  border-radius: 0 10px 10px 0;
  padding: 9px 12px;
  margin-top: 14px;
}
.trm-note b { color: var(--trm-ink); }
.trm-note.warn { border-left-color: var(--trm-warn); background: rgba(161, 90, 11, .08); }
.trm-note.bad { border-left-color: var(--trm-bad); background: rgba(180, 35, 24, .07); }

/* AI */
.trm-ai {
  margin-top: 14px;
  background:
    radial-gradient(320px 120px at 110% -20%, rgba(217, 58, 63, .14), transparent 70%),
    var(--trm-card);
  border: 1px solid var(--trm-line);
  border-radius: 16px;
  padding: 16px;
}
.trm-ai-btn {
  width: 100%;
  font: inherit;
  font-size: 13.5px;
  font-weight: 700;
  color: #fff;
  background: linear-gradient(120deg, var(--trm-accent), var(--trm-accent-2));
  border: none;
  border-radius: 10px;
  padding: 10px 14px;
  cursor: pointer;
}
.trm-ai-btn:hover { opacity: .93; }
.trm-ai-btn:disabled { opacity: .6; cursor: default; }
.trm-ai-note { font-size: 11.5px; color: var(--trm-muted); margin: 9px 0 0; line-height: 1.7; }
.trm-ai-status { display: none; font-size: 13px; line-height: 1.8; margin-top: 10px; white-space: pre-wrap; }
.trm-ai-status.on { display: block; }
.trm-ai-status.err { color: var(--trm-bad); }

/* ---------- 下部内容 ---------- */
.trm-block {
  background: var(--trm-card);
  border: 1px solid var(--trm-line);
  border-radius: 18px;
  padding: 22px 24px;
  margin-top: 18px;
  box-shadow: 0 6px 18px rgba(23, 50, 79, .05);
}
.trm-block h2 { font-size: 19px; margin: 0 0 8px; }
.trm-block .lead { font-size: 14px; color: var(--trm-muted); margin: 0 0 14px; }
.trm-block .lead b { color: var(--trm-ink); }

.trm-formula { display: grid; grid-template-columns: 1fr 1fr; gap: 12px; margin: 14px 0 6px; }
.trm-formula div {
  background: var(--trm-soft);
  border: 1px solid var(--trm-line);
  border-radius: 12px;
  padding: 12px 14px;
}
.trm-formula b { display: block; font-size: 12.5px; color: var(--trm-accent); margin-bottom: 4px; }
.trm-formula code {
  display: block;
  font-family: ui-monospace, SFMono-Regular, Menlo, Consolas, monospace;
  font-size: 12.5px;
  color: var(--trm-ink);
  line-height: 1.75;
  word-break: break-word;
}

.trm-steps { display: grid; grid-template-columns: repeat(4, 1fr); gap: 12px; margin-top: 14px; }
.trm-step { background: var(--trm-soft); border: 1px solid var(--trm-line); border-radius: 12px; padding: 13px 14px; }
.trm-step b { display: block; font-size: 11px; letter-spacing: .1em; color: var(--trm-accent); margin-bottom: 5px; }
.trm-step h4 { font-size: 14px; margin: 0 0 5px; }
.trm-step p { font-size: 12.5px; color: var(--trm-muted); margin: 0; }

.trm-faq details { border-top: 1px solid var(--trm-soft-2); padding: 12px 0 10px; }
.trm-faq details:first-of-type { border-top: none; padding-top: 4px; }
.trm-faq summary {
  font-size: 14px;
  font-weight: 650;
  cursor: pointer;
  list-style: none;
  position: relative;
  padding-left: 20px;
}
.trm-faq summary::-webkit-details-marker { display: none; }
.trm-faq summary::before {
  content: "›";
  position: absolute;
  left: 4px;
  top: -1px;
  color: var(--trm-accent);
  font-weight: 700;
  transition: transform .15s ease;
}
.trm-faq details[open] summary::before { transform: rotate(90deg); }
.trm-faq p { font-size: 13.5px; color: var(--trm-muted); margin: 8px 0 0; line-height: 1.85; }
.trm-faq p b { color: var(--trm-ink); }

.trm-disclaimer {
  max-width: 1180px;
  margin: 18px auto 0;
  padding: 0 4px;
  font-size: 12px;
  line-height: 1.8;
  color: var(--trm-muted);
}

.trm-copy-holder {
  position: fixed;
  left: -9999px;
  top: 0;
  opacity: 0;
}

/* ---------- 响应式 ---------- */
@media (max-width: 1060px) {
  .trm-grid { grid-template-columns: 1fr; }
  .trm-result { position: static; }
  .trm-hero { grid-template-columns: 1fr 270px; }
}
@media (max-width: 820px) {
  .trm-hero { grid-template-columns: 1fr; }
  .trm-steps { grid-template-columns: 1fr 1fr; }
  .trm-week { grid-template-columns: 1fr 1fr; }
}
@media (max-width: 620px) {
  .trm-shell { padding: 14px 14px 0; }
  .trm-hero { padding: 20px 18px; }
  .trm-hero h1 { font-size: 24px; }
  .trm-card { padding: 16px 15px; }
  .trm-block { padding: 18px 16px; }
  .trm-fields { grid-template-columns: 1fr; }
  .trm-formula { grid-template-columns: 1fr; }
  .trm-steps { grid-template-columns: 1fr; }
  .trm-zone-row { grid-template-columns: 72px 1fr 82px; }
  .trm-total strong { font-size: 40px; }
}

@media print {
  .trm-page { background: #fff; }
  .trm-ai, .trm-actions, .trm-batch-actions, .trm-crumb { display: none !important; }
  .trm-result { position: static; box-shadow: none; }
}