/* ============================================================
   POL hero — multi-scene system (Biomechanics / Metabolic / Coaching)
   Sticky scroll-track swaps scenes in place; chips mirror + jump.
   ============================================================ */

/* scroll track: hero pins while three scenes step past ------- */
.hero-track{position:relative;height:300vh;background:var(--deep)}
.heroB.sticky{position:sticky;top:0;height:100vh}

/* scene layers crossfade in place -------------------------- */
.scene{position:absolute;inset:0;z-index:1;opacity:0;visibility:hidden;
  transition:opacity .55s ease, visibility .55s}
.scene.active{opacity:1;visibility:visible}
/* compact mobile HUD (B3c) — hidden on desktop, shown on phones */
.m-hud{display:none}

/* HUD entrance: stagger the readout sections in as the scene shifts on */
@keyframes hudblockin{from{opacity:0;transform:translateY(11px)}to{opacity:1;transform:translateY(0)}}
@media (prefers-reduced-motion:no-preference){
.hb-rail2.hud-enter .readout>*{animation:hudblockin .5s cubic-bezier(.22,1,.36,1) both}
.hb-rail2.hud-enter .readout>*:nth-child(2){animation-delay:.05s}
.hb-rail2.hud-enter .readout>*:nth-child(3){animation-delay:.1s}
.hb-rail2.hud-enter .readout>*:nth-child(4){animation-delay:.15s}
.hb-rail2.hud-enter .readout>*:nth-child(5){animation-delay:.2s}
.hb-rail2.hud-enter .readout>*:nth-child(n+6){animation-delay:.25s}
.hb-rail2.hud-enter .zone-marker{animation:zoneslide 1.3s cubic-bezier(.33,0,.18,1) both}
}
/* training-zone slider — glides down to the active zone as the HUD enters */
.zone-rows{position:relative}
.zone-marker{position:absolute;left:0;width:3px;border-radius:0 2px 2px 0;
  background:var(--orange);box-shadow:0 0 9px 1px rgba(255,127,0,.6);z-index:2;pointer-events:none}
@keyframes zoneslide{from{transform:translateY(var(--slidefrom,-60px));opacity:.3}to{transform:translateY(0);opacity:1}}
.scene .hb-rail2{opacity:0;transform:translateY(-50%) translateX(12px);
  transition:opacity .5s ease .08s, transform .5s ease .08s}
.scene.active .hb-rail2{opacity:1;transform:translateY(-50%) translateX(0)}
@media (prefers-reduced-motion:reduce){
  .scene,.scene .hb-rail2{transition:none}
}

/* placeholder media for scenes awaiting footage ------------ */
.scene-ph{background:radial-gradient(130% 120% at 62% 42%,#2d2928 0%,#1c1816 54%,#130f0a 100%);}
.scene-ph .ph-field{position:absolute;inset:0;z-index:1;pointer-events:none}
.scene-ph .ph-field svg{width:100%;height:100%;display:block}
.scene-ph .ph-foot{position:absolute;left:48px;bottom:32px;z-index:3;display:flex;flex-direction:column;gap:9px;max-width:48ch}
.scene-ph .ph-note{display:flex;align-items:center;gap:9px;
  font-family:"IBM Plex Mono",monospace;font-size:11px;letter-spacing:.18em;text-transform:uppercase;
  color:rgba(246,244,240,.6)}
.scene-ph .ph-note .dot{width:7px;height:7px;border-radius:50%;background:var(--orange);
  box-shadow:0 0 0 0 rgba(255,127,0,.6);animation:pulse 1.8s infinite}
.scene-ph .ph-spec2{font-family:"IBM Plex Mono",monospace;font-size:10.5px;line-height:1.55;color:rgba(246,244,240,.34)}

/* ---- Metabolic widgets ---------------------------------- */
/* biological-age dial */
.bioage{padding:14px 18px 12px;border-bottom:1px solid rgba(246,244,240,.08)}
.ba-head{display:flex;align-items:center;gap:8px;font-family:"IBM Plex Mono",monospace;font-size:10.5px;
  letter-spacing:.18em;text-transform:uppercase;color:var(--sage-dim)}
.ba-head .tk{width:7px;height:7px;border:1px solid var(--orange);border-radius:1px}
.bioage-svg{width:100%;height:auto;display:block;margin:6px 0 2px}
.ba-arc{stroke:rgba(72,118,115,.45);stroke-width:3;stroke-linecap:round}
.ba-ticks text{fill:var(--sage-dim);font-family:"IBM Plex Mono",monospace;font-size:10px;text-anchor:middle}
.ba-needle polygon{fill:var(--orange)}
.ba-needle circle{fill:var(--orange)}
.ba-bio{fill:var(--orange)}
.ba-chrono{fill:#9aa6c4}
.ba-cap{display:flex;align-items:baseline;gap:8px;justify-content:center;margin-top:2px}
.ba-mid-num{fill:var(--orange);font-family:"Archivo",sans-serif;font-weight:800;font-size:30px;letter-spacing:-.02em}
.ba-mid-lbl{fill:rgba(246,244,240,.5);font-family:"IBM Plex Mono",monospace;font-size:10px;letter-spacing:.06em}
.ba-box{display:flex;align-items:baseline;gap:8px;justify-content:center;width:max-content;
  margin:6px auto 14px;padding:7px 15px;border:1px solid rgba(246,244,240,.26);
  background:rgba(20,17,17,.65);border-radius:3px}
.ba-box b{font-family:"Archivo",sans-serif;font-weight:800;font-size:23px;letter-spacing:-.02em;color:var(--orange)}
.ba-box span{font-family:"IBM Plex Mono",monospace;font-size:10px;letter-spacing:.1em;text-transform:uppercase;color:rgba(246,244,240,.6)}
.ba-cap .ba-big{font-family:"Archivo",sans-serif;font-weight:800;font-size:30px;letter-spacing:-.02em;color:var(--orange)}
.ba-cap .ba-sub{font-family:"IBM Plex Mono",monospace;font-size:10px;letter-spacing:.06em;color:rgba(246,244,240,.5)}
.ba-legend{display:flex;justify-content:center;gap:18px;margin-top:8px;
  font-family:"IBM Plex Mono",monospace;font-size:9px;letter-spacing:.06em;text-transform:uppercase;color:var(--sage-dim)}
.ba-legend i{display:inline-block;width:7px;height:7px;border-radius:50%;margin-right:6px;vertical-align:middle}
.ba-legend .ba-d.bio{background:var(--orange)}
.ba-legend .ba-d.chr{background:#9aa6c4}

/* PNOE-style segmented gauge sliders */
.pnoe-stack{padding:15px 18px 16px;display:flex;flex-direction:column;gap:13px}
.pnoe-legend{display:flex;justify-content:space-between;
  font-family:"IBM Plex Mono",monospace;font-size:8px;letter-spacing:.06em;text-transform:uppercase;
  color:var(--sage-dim);opacity:.8;padding:0 1px 2px}
.pnoe-row .top{display:flex;align-items:baseline;gap:8px}
.pnoe-row .top .nm{font-family:"Inter",sans-serif;font-size:12.5px;font-weight:600;color:var(--paper)}
.pnoe-row .top .pct{font-family:"IBM Plex Mono",monospace;font-size:11px;font-weight:600;color:var(--orange)}
.pnoe-row .top .rate{font-family:"IBM Plex Mono",monospace;font-size:9.5px;letter-spacing:.1em;text-transform:uppercase}
.pnoe-row .top .rate.r-ex{color:#5fc0a0}
.pnoe-row .top .rate.r-good{color:var(--orange)}
.pnoe-row .top .unit{margin-left:auto;font-family:"IBM Plex Mono",monospace;font-size:9.5px;color:rgba(246,244,240,.42)}
.pnoe-track{position:relative;height:9px;margin-top:8px;border-radius:5px;
  background:rgba(246,244,240,.1);overflow:hidden}
.pnoe-fill{position:absolute;left:0;top:0;bottom:0;width:0;border-radius:5px;
  background:linear-gradient(90deg,#3f6f6a,#5fc0a0);
  transition:width 1.5s cubic-bezier(.22,1,.36,1)}
.pnoe-ticks{position:absolute;inset:0;pointer-events:none;
  background:repeating-linear-gradient(90deg,transparent 0,transparent calc(20% - 2px),#211D1D calc(20% - 2px),#211D1D 20%)}
.pnoe-row:nth-child(2) .pnoe-fill{transition-delay:.05s}
.pnoe-row:nth-child(3) .pnoe-fill{transition-delay:.12s}
.pnoe-row:nth-child(4) .pnoe-fill{transition-delay:.19s}
.pnoe-row:nth-child(5) .pnoe-fill{transition-delay:.26s}
.pnoe-row:nth-child(6) .pnoe-fill{transition-delay:.33s}
.pnoe-row:nth-child(7) .pnoe-fill{transition-delay:.40s}
/* metabolic flexibility: full-spectrum bar with a sliding marker */
.pnoe-flex .top .unit{margin-left:auto}
.pnoe-track.grad{background:linear-gradient(90deg,#c8315f,#e8894a,#e7d9c9 52%,#9aa6c4,#6f7fae);overflow:visible}
.pnoe-track.grad .pnoe-marker{position:absolute;top:50%;left:0;width:3px;height:16px;transform:translate(-50%,-50%);
  background:var(--paper);border-radius:2px;box-shadow:0 0 0 2px rgba(34,30,30,.7);
  transition:left 1.5s cubic-bezier(.22,1,.36,1) .45s}

.met-media video,.coach-media video{position:absolute;inset:0;width:100%;height:100%;
  object-fit:cover;object-position:center;transform:none;
  filter:saturate(1.05) contrast(1.12) brightness(1.1);
  -webkit-mask-image:linear-gradient(180deg,transparent 0,#000 23%,#000 87%,transparent 100%);
  mask-image:linear-gradient(180deg,transparent 0,#000 23%,#000 87%,transparent 100%);}
/* both met & coach fill the frame (cover) so their footage — and therefore the
   top/bottom fade — sit at the same height; no transform (a scale would push the
   mask fade off-screen). */
.met-ab{position:absolute;left:48px;bottom:30px;z-index:6;display:flex;align-items:center;gap:8px;
  background:rgba(20,17,17,.6);border:1px solid rgba(246,244,240,.14);border-radius:3px;padding:6px 8px;backdrop-filter:blur(6px)}
.met-ab .lbl{font-family:"IBM Plex Mono",monospace;font-size:10px;letter-spacing:.16em;color:var(--sage-dim);padding:0 6px}
.met-ab button{font-family:"IBM Plex Mono",monospace;font-size:11px;letter-spacing:.04em;cursor:pointer;
  background:transparent;border:1px solid transparent;color:rgba(246,244,240,.7);padding:6px 11px;border-radius:2px}
.met-ab button.on{background:var(--orange);color:var(--deep);font-weight:600}

/* coaching clip 01: darker grade to sink the (already small, shadowed) chest logo */
.coach-media video[data-coach="1"]{filter:saturate(1) contrast(1.16) brightness(.86)}

.gx-canvas{position:absolute;inset:0;width:100%;height:100%}
.met-scope .hud-scope-tag .o{color:var(--orange)}
.met-scope .hud-scope-tag .s{color:var(--sage-dim)}

.fuelbar{display:flex;height:7px;border-radius:3px;overflow:hidden;margin-top:11px;background:rgba(246,244,240,.1)}
.fuelbar i{display:block;height:100%}
.fuelbar .fat{background:var(--sage)}
.fuelbar .carb{background:var(--orange);flex:1}
.fuelbar-key{display:flex;justify-content:space-between;margin-top:7px;
  font-family:"IBM Plex Mono",monospace;font-size:9.5px;letter-spacing:.08em;color:var(--sage-dim)}
.fuelbar-key b{font-weight:600}
.fuelbar-key .kf{color:var(--sage-dim)}
.fuelbar-key .kc{color:var(--orange)}

/* training-zone ladder ------------------------------------ */
.zone-rows{display:flex;flex-direction:column;gap:1px;background:rgba(246,244,240,.08)}
.zone-rows .zrow{display:grid;grid-template-columns:1.1fr 1fr .9fr;align-items:center;gap:8px;
  background:#1a1716;padding:8px 14px}
.zone-rows .zrow.head{padding:10px 14px 7px}
.zone-rows .zrow.head span{font-family:"IBM Plex Mono",monospace;font-size:8.5px;letter-spacing:.1em;
  text-transform:uppercase;color:var(--sage-dim)}
.zone-rows .zn{font-family:"IBM Plex Mono",monospace;font-size:10.5px;letter-spacing:.06em;color:var(--sage-dim)}
.zone-rows .zhr{font-family:"IBM Plex Mono",monospace;font-size:11px;color:var(--sage)}
.zone-rows .zw{font-family:"IBM Plex Mono",monospace;font-size:11px;color:rgba(255,127,0,.78);text-align:right}
.zone-rows .zrow.on{background:#241d18}
.zone-rows .zrow.on .zn{color:var(--orange)}
.zone-rows .zrow.on .zhr{color:var(--paper)}
.zone-rows .zrow.on .zw{color:var(--orange)}

/* ---- Coaching widgets ----------------------------------- */
.phase-scope{display:flex;gap:1px;background:rgba(246,244,240,.08);border-bottom:1px solid rgba(246,244,240,.1)}
.phase-card{flex:1;min-width:0;background:#181513;padding:12px 10px;display:flex;flex-direction:column}
.pc-head{font-family:"Inter",sans-serif;font-size:10.5px;line-height:1.3;font-weight:600;color:var(--paper)}
.pc-head .pc-num{font-family:"IBM Plex Mono",monospace;font-size:9px;color:var(--orange);margin-right:5px}
.pc-graph{position:relative;height:58px;margin:9px 0 9px}
.pc-graph canvas{position:absolute;inset:0;width:100%;height:100%}
.pc-foot{margin-top:auto;display:flex;flex-direction:column;gap:3px}
.pc-dur{font-family:"IBM Plex Mono",monospace;font-size:10.5px;color:var(--orange)}
.pc-load{font-family:"IBM Plex Mono",monospace;font-size:8.5px;letter-spacing:.04em;text-transform:uppercase;color:var(--sage-dim)}
.keystones{display:flex;flex-direction:column;gap:1px;background:rgba(246,244,240,.08)}
.keystones .krow{display:grid;grid-template-columns:22px 1fr;align-items:start;gap:10px;
  background:#1a1716;padding:9px 14px}
.keystones .krow .knum{font-family:"IBM Plex Mono",monospace;font-size:11px;color:var(--orange);padding-top:1px}
.keystones .krow .ktxt{font-family:"Inter",sans-serif;font-size:11.5px;line-height:1.4;color:rgba(246,244,240,.66)}
.keystones .krow .ktxt b{color:var(--paper);font-weight:600}

.process{display:flex;flex-direction:column;gap:1px;background:rgba(246,244,240,.08)}
.process .pstep{display:grid;grid-template-columns:22px 1fr;align-items:center;gap:11px;
  background:#1a1716;padding:10px 14px}
.process .pstep .pn{font-family:"IBM Plex Mono",monospace;font-size:11px;color:var(--sage-dim);
  border:1px solid rgba(246,244,240,.2);border-radius:50%;width:22px;height:22px;
  display:flex;align-items:center;justify-content:center}
.process .pstep .pl{font-family:"Inter",sans-serif;font-size:12.5px;color:rgba(246,244,240,.78)}
.process .pstep .pl b{color:var(--paper);font-weight:600}
.process .pstep.on{background:#241d18}
.process .pstep.on .pn{border-color:var(--orange);color:var(--orange)}
.process .pstep.on .pl{color:var(--paper)}
/* coaching: selected plan picker */
.plan-pick{display:flex;flex-direction:column}
.plan-lbl{font-family:"IBM Plex Mono",monospace;font-size:9px;letter-spacing:.14em;text-transform:uppercase;
  color:var(--sage-dim);padding:11px 14px 7px}
.plan-row{display:flex;align-items:center;gap:10px;background:#1a1716;padding:10px 14px;
  font-family:"Inter",sans-serif;font-size:12px;color:rgba(246,244,240,.6);border-top:1px solid rgba(246,244,240,.06)}
.plan-row .pdot{width:8px;height:8px;border-radius:50%;border:1px solid rgba(246,244,240,.3);flex:none}
.plan-row.on{background:#241d18;color:var(--paper);font-weight:600}
.plan-row.on .pdot{background:var(--orange);border-color:var(--orange);box-shadow:0 0 0 3px rgba(255,127,0,.18)}
.plan-row .ptag{margin-left:auto;font-family:"IBM Plex Mono",monospace;font-size:8.5px;letter-spacing:.06em;
  text-transform:uppercase;color:var(--sage-dim);font-weight:400}

/* ---- chips as the scene indicator ----------------------- */
.hb-chips .chip{cursor:pointer;transition:border-color .25s, background .25s, color .25s}
.hb-chips .chip:hover{border-color:rgba(246,244,240,.4)}
.hb-chips .chip.on{border-color:var(--orange);background:rgba(255,127,0,.1);color:var(--paper)}
.hb-chips .chip.on .dot{background:var(--orange)}
.hb-chips .chip .num{font-family:"IBM Plex Mono",monospace;font-size:9px;color:var(--sage-dim);margin-right:2px}
.hb-chips .chip.on .num{color:var(--orange)}

/* per-scene copy fade ------------------------------------- */
.hb-copy [data-scene-copy]{transition:opacity .4s ease}

/* scroll-to-explore cue ----------------------------------- */
.scroll-cue{position:absolute;left:50%;bottom:26px;transform:translateX(-50%);z-index:18;
  display:flex;flex-direction:column;align-items:center;gap:7px;
  font-family:"IBM Plex Mono",monospace;font-size:10px;letter-spacing:.18em;text-transform:uppercase;
  color:rgba(246,244,240,.55);transition:opacity .4s}
.scroll-cue .bar{width:1px;height:26px;background:linear-gradient(var(--orange),transparent);
  animation:cuefall 1.8s ease-in-out infinite}
@keyframes cuefall{0%{transform:scaleY(0);transform-origin:top}50%{transform:scaleY(1);transform-origin:top}
  50.1%{transform-origin:bottom}100%{transform:scaleY(0);transform-origin:bottom}}
@media (prefers-reduced-motion:reduce){.scroll-cue .bar{animation:none}}
.scroll-cue.hide{opacity:0;pointer-events:none}

/* scene progress index (left of chips) -------------------- */
.scene-idx{display:flex;align-items:center;gap:9px;margin-top:30px;
  font-family:"IBM Plex Mono",monospace;font-size:11px;letter-spacing:.16em;color:var(--sage-dim)}
.scene-idx .track{width:120px;height:2px;background:rgba(246,244,240,.16);position:relative;border-radius:2px;overflow:visible}
/* faint dividers marking the three scene bands */
.scene-idx .track::before{content:"";position:absolute;inset:0;pointer-events:none;border-radius:2px;
  background:
    linear-gradient(90deg,transparent calc(33.33% - 1px),rgba(246,244,240,.36) calc(33.33% - 1px),rgba(246,244,240,.36) 33.33%,transparent 33.33%),
    linear-gradient(90deg,transparent calc(66.66% - 1px),rgba(246,244,240,.36) calc(66.66% - 1px),rgba(246,244,240,.36) 66.66%,transparent 66.66%)}
.scene-idx .track i{position:absolute;left:0;top:0;bottom:0;width:0;background:var(--orange);
  border-radius:2px;transition:width .12s linear}
/* advancing playhead at the leading edge of the fill */
.scene-idx .track i::after{content:"";position:absolute;right:0;top:50%;width:7px;height:7px;border-radius:50%;
  background:var(--orange);transform:translate(50%,-50%);box-shadow:0 0 9px 1px rgba(255,127,0,.7)}
.scene-idx .cur{color:var(--paper)}

/* scroll-linked scene scrub: opacity is driven inline per-frame, so kill the
   timed crossfade (it would lag behind the scroll) and let the rail ride along */
html.scrubbing .scene{transition:none}
html.scrubbing .scene .hb-rail2{transition:none;opacity:1;transform:translateX(0)}