<div class="w-full page bg-white">
  <!-- Header Section -->
  <!-- Main Content -->
  <div class="px-8 py-6">
    <!-- Page Title -->
    <h1 class="text-3xl font-bold text-black mb-8 text-center">Training Recommendations</h1>
    
    <!-- Training Recommendations Section -->
    <div class="grid grid-cols-2 gap-8 mb-8">
      <!-- Left Side: Zone Recommendations -->
      <div class="bg-gray-200 p-6 rounded-lg">
        <!-- Zone 2 Recommendations -->
        <div class="mb-6">
          <h3 class="text-lg font-bold text-black mb-3">Zone 2 {{ zone2_frequency | default('3-4x/week') }}:</h3>
          <ul class="text-sm text-black space-y-1 list-disc list-inside">
            <li>{{ zone2_duration | default('40+ minutes') }} of Steady State Cardio (HR {{ zone2_hr_range | default('____') }} bpm)</li>
            <li>{{ zone2_speed | default('____ mph') }} at {{ zone2_incline | default('2% Incline') }}</li>
          </ul>
        </div>
        
        <!-- Zone 3 Recommendations -->
        <div class="mb-6">
          <h3 class="text-lg font-bold text-black mb-3">Zone 3 {{ zone3_frequency | default('1-2x/week') }}:</h3>
          <ul class="text-sm text-black space-y-1 list-disc list-inside">
            <li>{{ zone3_duration | default('10-20 minutes') }} in zone 3 (HR {{ zone3_hr_range | default('____ bpm') }})</li>
            <li>{{ zone3_speed | default('____mph') }} + at {{ zone3_incline | default('2% Incline') }}</li>
            <li>Slow down cadence until HR reaches {{ zone3_target_hr | default('___ bpm') }}</li>
            <li>{{ zone3_recovery_speed | default('____mph') }} at {{ zone3_recovery_incline | default('2% Incline') }}</li>
            <li>Maintain HR in zone 1 ({{ zone1_hr_range | default('____bpm') }}) for {{ zone1_duration | default('4-8 minutes') }}</li>
            <li>Repeat {{ zone3_repeats | default('2-3 times') }}</li>
          </ul>
        </div>
      </div>

      <!-- Right Side: Training Table -->
      <div>
        <table class="w-full border-collapse text-sm">
          <thead>
            <tr>
              <th class="bg-cyan-300 border border-gray-400 p-2 text-black font-bold">Type</th>
              <th class="bg-cyan-300 border border-gray-400 p-2 text-black font-bold">Sets</th>
              <th class="bg-cyan-300 border border-gray-400 p-2 text-black font-bold">Effort Duration</th>
              <th class="bg-cyan-300 border border-gray-400 p-2 text-black font-bold">Zone</th>
              <th class="bg-cyan-300 border border-gray-400 p-2 text-black font-bold">RPE</th>
              <th class="bg-cyan-300 border border-gray-400 p-2 text-black font-bold">Recovery Duration</th>
            </tr>
          </thead>
          <tbody>
            <!-- Short Row -->
            <tr>
              <td class="border border-gray-400 p-2 text-center text-black font-semibold">Short</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ short_sets | default('8-10') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ short_duration | default('10-30 seconds') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ short_zone | default('5') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ short_rpe | default('10') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ short_recovery | default('20-60 seconds') }}</td>
            </tr>
            
            <!-- Medium Row -->
            <tr>
              <td class="border border-gray-400 p-2 text-center text-black font-semibold">Medium</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ medium_sets | default('6-8') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ medium_duration | default('30-90 seconds') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ medium_zone | default('4') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ medium_rpe | default('8-9') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ medium_recovery | default('30-90 seconds') }}</td>
            </tr>
            
            <!-- Long Row -->
            <tr>
              <td class="border border-gray-400 p-2 text-center text-black font-semibold">Long</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ long_sets | default('4-6') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ long_duration | default('5-10 minutes') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ long_zone | default('3/4') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ long_rpe | default('7-8') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ long_recovery | default('2.5-5 minutes') }}</td>
            </tr>
            
            <!-- Tempo Row -->
            <tr>
              <td class="border border-gray-400 p-2 text-center text-black font-semibold">Tempo</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ tempo_sets | default('2-3') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ tempo_duration | default('10-20 minutes') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ tempo_zone | default('3') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ tempo_rpe | default('6-7') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ tempo_recovery | default('4-8 minutes') }}</td>
            </tr>
            
            <!-- Cardio Row -->
            <tr>
              <td class="border border-gray-400 p-2 text-center text-black font-semibold">Cardio</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ cardio_sets | default('1') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ cardio_duration | default('>40 minutes') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ cardio_zone | default('2') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ cardio_rpe | default('4-5') }}</td>
              <td class="border border-gray-400 p-2 text-center text-black">{{ cardio_recovery | default('N/A') }}</td>
            </tr>
          </tbody>
        </table>
      </div>
    </div>

    <!-- Training Week Example Section -->
    <div class="mb-8">
      <h2 class="text-2xl font-bold text-black mb-6 text-center">Training Week Example with Progression</h2>
      
      <!-- Week 1 -->
      <div class="mb-6">
        <div class="grid grid-cols-7 gap-2">
          <!-- Monday -->
          <div class="bg-cyan-300 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Monday</div>
            <div class="text-sm text-black">{{ week1_mon_zone | default('Zone 2') }}</div>
            <div class="text-sm text-black">{{ week1_mon_duration | default('45 mins') }}</div>
          </div>
          
          <!-- Tuesday -->
          <div class="bg-cyan-300 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Tuesday</div>
            <div class="text-sm text-black">{{ week1_tue_zone | default('Zone 2') }}</div>
            <div class="text-sm text-black">{{ week1_tue_duration | default('45 mins') }}</div>
          </div>
          
          <!-- Wednesday -->
          <div class="bg-cyan-300 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Wednesday</div>
            <div class="text-sm text-black">{{ week1_wed_zone | default('Zone 3') }}</div>
            <div class="text-sm text-black">{{ week1_wed_duration1 | default('10mins On') }}</div>
            <div class="text-sm text-black">{{ week1_wed_duration2 | default('8mins Rest') }}</div>
            <div class="text-sm text-black">{{ week1_wed_sets | default('x2') }}</div>
          </div>
          
          <!-- Thursday -->
          <div class="bg-gray-200 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Thursday</div>
            <div class="text-sm text-black">{{ week1_thu_content | default('') }}</div>
          </div>
          
          <!-- Friday -->
          <div class="bg-cyan-300 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Friday</div>
            <div class="text-sm text-black">{{ week1_fri_zone | default('Zone 2') }}</div>
            <div class="text-sm text-black">{{ week1_fri_duration | default('45 mins') }}</div>
          </div>
          
          <!-- Saturday -->
          <div class="bg-gray-200 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Saturday</div>
            <div class="text-sm text-black">{{ week1_sat_content | default('') }}</div>
          </div>
          
          <!-- Sunday -->
          <div class="bg-gray-200 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Sunday</div>
            <div class="text-sm text-black">{{ week1_sun_content | default('') }}</div>
          </div>
        </div>
      </div>

      <!-- Week 2 -->
      <div class="mb-6">
        <div class="grid grid-cols-7 gap-2">
          <!-- Monday -->
          <div class="bg-cyan-300 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Monday</div>
            <div class="text-sm text-black">{{ week2_mon_zone | default('Zone 2') }}</div>
            <div class="text-sm text-black">{{ week2_mon_duration | default('50 mins') }}</div>
          </div>
          
          <!-- Tuesday -->
          <div class="bg-cyan-300 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Tuesday</div>
            <div class="text-sm text-black">{{ week2_tue_zone | default('Zone 2') }}</div>
            <div class="text-sm text-black">{{ week2_tue_duration | default('50 mins') }}</div>
          </div>
          
          <!-- Wednesday -->
          <div class="bg-cyan-300 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Wednesday</div>
            <div class="text-sm text-black">{{ week2_wed_zone | default('Zone 3') }}</div>
            <div class="text-sm text-black">{{ week2_wed_duration1 | default('10mins On') }}</div>
            <div class="text-sm text-black">{{ week2_wed_duration2 | default('6mins Rest') }}</div>
            <div class="text-sm text-black">{{ week2_wed_sets | default('x2') }}</div>
          </div>
          
          <!-- Thursday -->
          <div class="bg-gray-200 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Thursday</div>
            <div class="text-sm text-black">{{ week2_thu_content | default('') }}</div>
          </div>
          
          <!-- Friday -->
          <div class="bg-cyan-300 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Friday</div>
            <div class="text-sm text-black">{{ week2_fri_zone | default('Zone 2') }}</div>
            <div class="text-sm text-black">{{ week2_fri_duration | default('50 mins') }}</div>
          </div>
          
          <!-- Saturday -->
          <div class="bg-gray-200 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Saturday</div>
            <div class="text-sm text-black">{{ week2_sat_content | default('') }}</div>
          </div>
          
          <!-- Sunday -->
          <div class="bg-gray-200 p-3 text-center rounded-lg">
            <div class="font-bold text-black mb-1">Sunday</div>
            <div class="text-sm text-black">{{ week2_sun_content | default('') }}</div>
          </div>
        </div>
      </div>
    </div>
  </div>

  <!-- Footer Section -->
</div>
