@font-face{font-family:Geist;src:url('/assets/geist-latin-variable.woff2') format('woff2');font-weight:100 900;font-display:swap}
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@media(min-width:1300px){.week-day{padding:17px 15px}}
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@media(max-width:360px){.shell{width:calc(100% - 30px)}.hero h1{font-size:37px}.nav-links{gap:9px;font-size:12px}.nav-cta{padding:6px 8px!important}.planner{padding:17px 12px}.week-day{padding:14px}.day-row{gap:7px}.day-row .check{font-size:12px}.check input{width:20px;height:20px}.card h2{font-size:27px}}
@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}}
@media print{.masthead,.footer,#scheduler-form,.copy-row,.beta-band,.method,.hero-actions,.toc,.site-preview-banner{display:none}.shell{width:100%}main{padding:0}.results{padding:0}.week-grid{grid-template-columns:repeat(7,1fr)}body{font-size:12px}.week-day{min-height:130px}.copy-fallback{display:none}}
/* Editorial craft: the calendar is the illustration, and motion follows placement. */
@font-face{font-family:Instrument;src:url('/assets/instrument-serif.ttf') format('truetype');font-weight:400;font-display:swap}
@font-face{font-family:Instrument;src:url('/assets/instrument-serif-italic.ttf') format('truetype');font-weight:400;font-style:italic;font-display:swap}
.hero{position:relative;isolation:isolate}.hero:after{content:'';position:absolute;z-index:-1;right:0;top:80px;width:245px;height:245px;border:1px solid #e2c78e30;border-radius:50%;box-shadow:inset 0 0 0 36px #e2c78e06,0 0 0 32px #e2c78e04;pointer-events:none}.hero h1{font-family:Instrument,Georgia,serif;font-weight:400;font-size:clamp(52px,7vw,96px);letter-spacing:-.035em;line-height:1;max-width:930px}.hero .lede{max-width:680px}.hero .eyebrow:before{content:'';display:inline-block;width:24px;height:1px;background:currentColor;vertical-align:middle;margin-right:10px}.hero h1,.hero .lede{animation:arrive .65s ease-out both}.hero .lede{animation-delay:.08s}
.week-study{margin:0 0 46px;padding:34px;background:var(--night);color:var(--light);border-radius:12px;overflow:hidden}.study-heading{display:grid;grid-template-columns:1fr auto;gap:16px 25px;align-items:end}.study-heading .eyebrow{grid-column:1/-1;color:var(--gold);margin:0}.study-heading h2{font-family:Instrument,Georgia,serif;font-size:clamp(35px,4.5vw,58px);font-weight:400;letter-spacing:-.025em}.study-heading em{color:var(--gold);font-weight:400}.study-link{font-size:14px;color:var(--gold);min-height:44px;display:inline-flex;gap:30px;align-items:center;text-decoration:none;border-bottom:1px solid #e2c78e66}.study-week{list-style:none;display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:9px;padding:0;margin:30px 0 20px}.study-week li{min-height:160px;display:flex;flex-direction:column;gap:12px;padding:18px 12px;border:1px solid #f4f1e928;border-radius:6px;background:#ffffff04}.study-week span{font-size:11px;text-transform:uppercase;letter-spacing:.13em;color:#c9cbc0}.study-week strong{font-size:14px;font-weight:500}.study-week b{font-family:Instrument,Georgia,serif;font-size:29px;font-weight:400;color:var(--gold);line-height:1.1}.study-week small{font-size:11px;color:#c9cbc0;line-height:1.4;margin-top:auto}.study-week .study-gym{border-color:#e2c78e66;background:#e2c78e12}.week-study figcaption{font-size:13px;line-height:1.6;color:#c9cbc0;max-width:790px}.week-study figcaption a{color:var(--gold)}
.cards{gap:20px}.card{position:relative;background:#fbf9f3;border-radius:10px;padding:32px;transition:border-color .2s,transform .2s}.card:hover{border-color:#969e86;transform:translateY(-3px)}.card.feature{background:var(--mint)}.card h2{max-width:560px}.card-link{border-bottom:1px solid #bd386240}.card .card-link{padding-right:15px}.answer{padding:23px 27px;border:1px solid var(--line);border-left:4px solid var(--pink);border-radius:0 8px 8px 0;background:#fbf9f3;max-width:890px}.toc{padding:18px 0;border-block:1px solid var(--line);font-size:14px;max-width:890px}.article{max-width:950px;counter-reset:chapter}.article>section:not(.references):not(.callout):not(.beta-band){position:relative;padding-top:24px;border-top:1px solid var(--line);counter-increment:chapter}.article>section:not(.references):not(.callout):not(.beta-band):before{content:counter(chapter,decimal-leading-zero);display:block;margin-bottom:16px;font-size:12px;font-weight:600;letter-spacing:.1em;color:var(--pink)}.article h2{font-size:clamp(30px,3.5vw,42px);max-width:740px}.article p{max-width:75ch}.article .decision-panel{padding:30px!important;background:var(--mint);border:1px solid #c9d1bc!important;border-radius:10px}.article #soreness{background:#eee4e0;border-color:#dfc7cd!important}.table-wrap{border:1px solid var(--line);border-radius:6px;background:#fbf9f3}.week-table caption{padding:16px 14px;margin:0}.week-table tbody tr:last-child>*{border-bottom:0}.week-table tbody th{font-size:14px}.week-table tbody td{font-size:15px}.week-table thead th{font-size:12px;letter-spacing:.025em}.week-table tbody tr:nth-child(even){background:#f5f3ec}.planner{background:#fbf9f3;border-top:4px solid var(--pink);box-shadow:0 12px 42px #26282006}.planner-top strong{font-size:18px;letter-spacing:-.035em}.day-row>strong:before{content:'';width:7px;height:7px;background:#8d957d;border-radius:50%;display:inline-block;margin-right:10px;vertical-align:middle}.day-row:focus-within{background:#f2eee5}.day-row select,.field select{border-color:#9da38f;border-radius:6px}.results{margin-top:36px;padding:30px;background:#eeece2;border:1px solid var(--line);border-radius:12px}.results h2{font-family:Instrument,Georgia,serif;font-size:clamp(38px,4.5vw,60px);font-weight:400;letter-spacing:-.025em}.results .eyebrow{margin-bottom:12px}.week-day{background:#fbf9f3;min-height:195px;border-radius:8px;animation:arrive .3s ease-out both}.week-day.has-gym{background:var(--pink-pale);border-top:4px solid var(--pink)}.week-day .gym-label{font-family:Instrument,Georgia,serif;font-size:34px;font-weight:400;line-height:1.1}.week-day:nth-child(2){animation-delay:.025s}.week-day:nth-child(3){animation-delay:.05s}.week-day:nth-child(4){animation-delay:.075s}.week-day:nth-child(5){animation-delay:.1s}.week-day:nth-child(6){animation-delay:.125s}.week-day:nth-child(7){animation-delay:.15s}.method{padding:20px 24px;border:1px solid var(--line);border-radius:8px;background:#fbf9f3}.callout{border-left:4px solid var(--pink);background:#fbf9f3}.beta-band{background:var(--night);color:var(--light);border-radius:10px}.beta-band .eyebrow{color:var(--gold)}.beta-band h2{font-family:Instrument,Georgia,serif;font-weight:400;font-size:clamp(36px,4.2vw,54px)}.beta-band .button{background:var(--gold);color:var(--night);border-color:var(--gold)}.beta-band .note{color:#c9cbc0}.article .beta-band a:not(.button){color:var(--gold)}
@keyframes arrive{from{opacity:0;transform:translateY(12px)}to{opacity:1;transform:translateY(0)}}
@media(min-width:1100px){.article>section:not(.callout):not(.beta-band){padding-left:60px}.article>section:not(.references):not(.callout):not(.beta-band):before{position:absolute;left:0;top:28px}.article .decision-panel{padding-left:60px!important}.article .decision-panel:before{left:24px!important;top:34px!important}.article section+section{margin-top:55px}}
@media(max-width:1050px){.study-week{grid-template-columns:repeat(4,minmax(0,1fr))}.study-week li{min-height:148px}.hero:after{width:180px;height:180px;right:20px;top:120px}.results{padding:24px}}
@media(max-width:720px){.hero h1{font-size:clamp(45px,10.5vw,64px)}.hero:after{width:140px;height:140px;top:80px;right:5px;opacity:.6}.week-study{padding:24px 20px}.study-heading{grid-template-columns:1fr}.study-link{justify-self:start}.study-week{grid-template-columns:repeat(2,minmax(0,1fr));gap:10px;margin-top:25px}.study-week li{min-height:148px;padding:17px}.study-week strong{font-size:15px}.study-week small{font-size:12px}.study-heading h2{font-size:38px}.card{padding:25px}.answer{padding:19px 20px}.article .decision-panel{padding:24px 20px!important}.results{padding:23px 17px}.week-day{min-height:185px}.table-wrap{border-radius:5px}.article section+section{margin-top:34px}.method{padding:17px 20px}}
@media(max-width:360px){.hero h1{font-size:43px}.week-study{padding:22px 17px}.study-heading h2{font-size:35px}.study-week li{padding:14px}.results{padding:22px 13px}.week-day{padding:13px}.week-day .day-name{font-size:13px}}
@media(prefers-reduced-motion:reduce){*,*:before,*:after{animation:none!important;transition:none!important}.card:hover{transform:none}}
@media print{.week-study{background:white;color:black;break-inside:avoid}.study-week{grid-template-columns:repeat(7,1fr)}.study-week li{color:black;background:white;border-color:#bbb}.study-week span,.study-week small,.study-week b,.week-study figcaption{color:black}.results{background:white;border:0;padding:0}.article .decision-panel{background:white!important}.hero h1{animation:none}.article section+section{margin-top:20px}}
.article a.button{color:var(--light)}.article a.button.secondary{color:var(--ink)}.article .beta-band a.button{color:var(--night)}

.day-row>strong{white-space:nowrap}.day-row>strong:before{flex-shrink:0}