diff --git a/components/progress-ring/progress-ring.js b/components/progress-ring/progress-ring.js
index 87c0906..dba2dea 100644
--- a/components/progress-ring/progress-ring.js
+++ b/components/progress-ring/progress-ring.js
@@ -14,26 +14,28 @@ Component({
     trackColor: { type: String, value: '#EEEEEE' },
     // Total elapsed seconds (since start). Shown in the ring center once the
     // countdown hits 0 (overtime mode) - replaces the old +Xs badge.
-    elapsed: { type: Number, value: 0 }
+    elapsed: { type: Number, value: 0 },
+    // Tick count. Caller passes the duration (one tick per second, capped at
+    // 60 to avoid clutter). 0 = no ticks drawn. Quarter ticks are emphasized.
+    ticks: { type: Number, value: 0 },
+    // Small secondary label under the big time (e.g. "目标 30 秒"). Empty = hidden.
+    subText: { type: String, value: '' }
   },
 
   data: {
-    displayTime: '00:00',
-    statusText: '准备开始'
+    displayTime: '00:00'
   },
 
   observers: {
     'remaining, status, duration, elapsed'() {
-      const texts = { idle: '准备开始', running: '坚持住', paused: '已暂停', completed: '完成!' }
       // 倒计时阶段显示剩余;达标后 remaining 归零,改显总训练时长(overtime 模式)
       const shown = this.data.remaining > 0 ? this.data.remaining : (this.data.elapsed || 0)
       this.setData({
-        displayTime: util.formatTime(shown),
-        statusText: texts[this.data.status] || ''
+        displayTime: util.formatTime(shown)
       })
     },
 
-    'remaining, duration, size, ringWidth, primaryColor, primaryLightColor, trackColor'() {
+    'remaining, duration, size, ringWidth, primaryColor, primaryLightColor, trackColor, ticks'() {
       this._draw()
     }
   },
@@ -70,7 +72,7 @@ Component({
       const ctx = this._ctx
       if (!ctx) return
 
-      const { size, ringWidth, duration, remaining, primaryColor, primaryLightColor, trackColor } = this.data
+      const { size, ringWidth, duration, remaining, primaryColor, primaryLightColor, trackColor, ticks } = this.data
       const dpr = this._dpr
 
       const w = size * dpr
@@ -92,6 +94,28 @@ Component({
       ctx.lineCap = 'round'
       ctx.stroke()
 
+      // ---- tick marks (inside the band) ----
+      if (ticks > 0) {
+        const innerR = radius - lw / 2 - (4 * dpr)   // just inside the band
+        const q = Math.max(1, Math.round(ticks / 4))  // quarter emphasis step
+        const shortLen = 6 * dpr
+        const longLen = 12 * dpr
+        for (let i = 0; i < ticks; i++) {
+          const ang = -Math.PI / 2 + (i / ticks) * Math.PI * 2
+          const isLong = (i % q === 0)
+          const len = isLong ? longLen : shortLen
+          const cos = Math.cos(ang)
+          const sin = Math.sin(ang)
+          ctx.beginPath()
+          ctx.moveTo(cx + innerR * cos, cy + innerR * sin)
+          ctx.lineTo(cx + (innerR - len) * cos, cy + (innerR - len) * sin)
+          ctx.lineWidth = (isLong ? 3 : 1.5) * dpr
+          ctx.lineCap = 'round'
+          ctx.strokeStyle = isLong ? 'rgba(0,0,0,0.28)' : 'rgba(0,0,0,0.12)'
+          ctx.stroke()
+        }
+      }
+
       // progress arc (clockwise from 12 o'clock)
       const ratio = duration > 0 ? Math.max(0, Math.min(1, remaining / duration)) : 0
       if (ratio > 0.001) {
diff --git a/components/progress-ring/progress-ring.wxml b/components/progress-ring/progress-ring.wxml
index 4d9d036..839ad5d 100644
--- a/components/progress-ring/progress-ring.wxml
+++ b/components/progress-ring/progress-ring.wxml
@@ -2,6 +2,6 @@
   <canvas type="2d" id="ringCanvas" class="ring-canvas" style="width: {{size}}rpx; height: {{size}}rpx;"></canvas>
   <view class="ring-center">
     <text class="time-text">{{displayTime}}</text>
-    <text class="status-text">{{statusText}}</text>
+    <text class="sub-text" wx:if="{{subText}}">{{subText}}</text>
   </view>
 </view>
diff --git a/components/progress-ring/progress-ring.wxss b/components/progress-ring/progress-ring.wxss
index ca66fba..b1c25ba 100644
--- a/components/progress-ring/progress-ring.wxss
+++ b/components/progress-ring/progress-ring.wxss
@@ -21,7 +21,7 @@
 }
 
 .time-text {
-  font-size: 88rpx;
+  font-size: 96rpx;
   font-weight: 800;
   color: var(--text);
   font-variant-numeric: tabular-nums;
@@ -29,9 +29,9 @@
   line-height: 1;
 }
 
-.status-text {
-  font-size: 28rpx;
+.sub-text {
+  font-size: 26rpx;
   color: var(--text-secondary);
-  margin-top: 10rpx;
+  margin-top: 14rpx;
   line-height: 1;
 }
diff --git a/pages/index/index.wxml b/pages/index/index.wxml
index f182e85..07a3733 100644
--- a/pages/index/index.wxml
+++ b/pages/index/index.wxml
@@ -27,7 +27,6 @@
   <ui-card variant="in" index="0" class="quest-card {{justCompleted ? 'just-completed' : ''}}">
     <view class="quest-head">
       <text class="quest-title">{{planName}}<text class="quest-sub">第 {{planDay}} / {{planTotal}} 天</text></text>
-      <text class="quest-trophy">🏆</text>
     </view>
     <view class="quest-map">
       <block wx:for="{{questNodes}}" wx:key="label">
diff --git a/pages/index/index.wxss b/pages/index/index.wxss
index d656731..ef03e94 100644
--- a/pages/index/index.wxss
+++ b/pages/index/index.wxss
@@ -137,10 +137,6 @@
   margin-left: 12rpx;
 }
 
-.quest-trophy {
-  font-size: 40rpx;
-}
-
 .quest-map {
   display: flex;
   align-items: center;
diff --git a/pages/timer/timer.js b/pages/timer/timer.js
index aa5f6de..728dcb1 100644
--- a/pages/timer/timer.js
+++ b/pages/timer/timer.js
@@ -59,6 +59,14 @@ Page({
     // 完成弹窗科学提示（config.scienceTips 按本次时长选段）
     completionTipValue: '',
     completionTipRisk: '',
+    // --- 计时页改版派生字段(状态文案 / 目标信息卡 / 环刻度 / 环内副标题) ---
+    ringTicks: 0,
+    ringSubText: '',
+    statusText: '准备开始',
+    goalLine: '',
+    runningTip: '',
+    tipType: 'posture',
+    tipIcon: '',
     icons: iconsMod.build()
   },
 
@@ -120,6 +128,7 @@ Page({
       target = planMod.getTodayTarget(settings.planId, Math.min(planDay, plan.totalDays), customPlans)
     }
 
+    const durText = this._durationText(target)
     this.setData({
       duration: target,
       remaining: target,
@@ -127,7 +136,14 @@ Page({
       planDay: isFreeMode ? 0 : planDay,
       isFreeMode,
       goalReached: false,
-      elapsed: 0
+      elapsed: 0,
+      goalLine: isFreeMode ? `自由训练 · 目标 ${durText}` : `今日目标 ${durText} · 第 ${planDay} 天`,
+      ringTicks: Math.min(target, 60),
+      ringSubText: `目标 ${durText}`,
+      statusText: '准备开始',
+      runningTip: '',
+      tipType: 'posture',
+      tipIcon: this.data.icons.peopleFill
     })
 
     if (this._timer) {
@@ -149,7 +165,10 @@ Page({
       onTick: (tick) => {
         this.setData({
           remaining: tick.remaining > 0 ? tick.remaining : 0,
-          elapsed: tick.elapsed
+          elapsed: tick.elapsed,
+          runningTip: this.data.goalReached ? '目标达成，继续挑战!' : this.data.hintTip,
+          tipType: this.data.goalReached ? 'done' : 'posture',
+          tipIcon: this.data.goalReached ? this.data.icons.successFill : this.data.icons.peopleFill
         })
         this._updateHintTip(tick)
         this._remind(tick)
@@ -161,7 +180,7 @@ Page({
         if (s.voiceGuide !== false) {
           voice.play('goal')
         }
-        this.setData({ goalReached: true })
+        this.setData({ goalReached: true, runningTip: '目标达成，继续挑战!', tipType: 'done', tipIcon: this.data.icons.successFill })
       }
     })
   },
@@ -221,7 +240,11 @@ Page({
           // number keep working: the ring shows the CURRENT set's countdown.
           remaining: t.phaseRemaining,
           elapsed: t.workTotal,
-          duration: t.phase === 'working' ? hold : rest
+          duration: t.phase === 'working' ? hold : rest,
+          statusText: resting ? '休息中' : '撑住',
+          runningTip: resting ? '' : this.data.phaseTip,
+          tipType: 'phase',
+          tipIcon: this.data.icons.peopleFill
         })
         this._circuitCue(t)
       },
@@ -236,6 +259,7 @@ Page({
       for (let i = 1; i <= sets; i++) dots.push(i)
     }
 
+    const durText = this._durationText(hold)
     this.setData({
       isCircuitMode: true,
       isFreeMode: false,
@@ -267,7 +291,14 @@ Page({
       isRunning: false,
       isPaused: false,
       isCompleted: false,
-      showCompletion: false
+      showCompletion: false,
+      goalLine: `每组 ${durText} · 共 ${sets} 组`,
+      ringTicks: Math.min(hold, 60),
+      ringSubText: `每组 ${durText}`,
+      statusText: '准备开始',
+      runningTip: '',
+      tipType: 'posture',
+      tipIcon: this.data.icons.peopleFill
     })
   },
 
@@ -277,6 +308,18 @@ Page({
     return Math.max(min, Math.min(max, n))
   },
 
+  /**
+   * 把秒数转成口语化时长文本:45 -> "45秒", 90 -> "1分30", 120 -> "2分钟"。
+   * 用于目标信息卡与环内副标题,比 MM:SS 更贴近自然语言。
+   */
+  _durationText(sec) {
+    const s = Math.floor(sec || 0)
+    if (s < 60) return s + '秒'
+    const m = Math.floor(s / 60)
+    const rem = s % 60
+    return rem === 0 ? m + '分钟' : m + '分' + rem
+  },
+
   /**
    * Fire a haptic buzz, tracked so pause/stop/unload can cancel pending ones.
    * Mirrors the vibrate helper inside _remind().
@@ -624,7 +667,7 @@ Page({
       // Re-assert: if the user backgrounded the app while paused, WeChat has
       // already cleared the flag for us.
       this._keepScreenOn(true)
-      this.setData({ isRunning: true, isPaused: false, status: 'running' })
+      this.setData({ isRunning: true, isPaused: false, status: 'running', statusText: '撑住', runningTip: '' })
       return
     }
     if (this.data.isRunning) return
@@ -640,7 +683,7 @@ Page({
       this.setData({ remaining: this.data.duration })
     }
     this._timer.start(this.data.duration)
-    this.setData({ isRunning: true, status: 'running' })
+    this.setData({ isRunning: true, status: 'running', statusText: '撑住', runningTip: '' })
     const s = storage.getSettings()
     if (s.voiceGuide !== false) voice.play('start')
   },
@@ -650,7 +693,7 @@ Page({
     this._timer.pause()
     voice.stop()
     this._clearVibrateTimers()
-    this.setData({ isPaused: true, status: 'paused' })
+    this.setData({ isPaused: true, status: 'paused', statusText: '已暂停', runningTip: '' })
   },
 
   onStop() {
@@ -673,7 +716,7 @@ Page({
     // 弹窗前若正在计时(被 onStop 暂停),取消后恢复
     if (!this._stopWasPaused && this.data.isRunning) {
       this._timer.resume()
-      this.setData({ isRunning: true, isPaused: false, status: 'running' })
+      this.setData({ isRunning: true, isPaused: false, status: 'running', statusText: '撑住', runningTip: '' })
     }
   },
 
@@ -855,7 +898,11 @@ Page({
       isPaused: false,
       remaining: this.data.duration,
       elapsed: 0,
-      goalReached: false
+      goalReached: false,
+      statusText: '准备开始',
+      runningTip: '',
+      tipType: 'posture',
+      tipIcon: this.data.icons.peopleFill
     })
   },
 
diff --git a/pages/timer/timer.wxml b/pages/timer/timer.wxml
index da08624..687033b 100644
--- a/pages/timer/timer.wxml
+++ b/pages/timer/timer.wxml
@@ -72,6 +72,8 @@
       primaryColor="{{theme.primary}}"
       primaryLightColor="{{theme.primaryLight}}"
       trackColor="{{isCircuitMode ? '#EEEEEE' : (elapsed >= duration ? '#00B578' : '#EEEEEE')}}"
+      ticks="{{ringTicks}}"
+      subText="{{ringSubText}}"
     ></progress-ring>
 
     <!-- 完成庆祝粒子 -->
@@ -85,32 +87,18 @@
     </view>
   </view>
 
-  <!-- 状态提示 -->
-  <view class="hint-section">
-    <view class="hint-row" wx:if="{{status === 'idle'}}">
-      <image class="hint-icon" src="{{icons.targetFill}}" mode="aspectFit"></image>
-      <text class="hint-text">
-        <block wx:if="{{isCircuitMode}}">循环训练 · 共需撑 {{circuitTotalWork}} 秒</block>
-        <block wx:elif="{{isFreeMode}}">自由训练 · 目标 {{duration}} 秒</block>
-        <block wx:else>今日目标 {{duration}} 秒 · 第 {{planDay}} 天</block>
-      </text>
-    </view>
-    <view class="hint-row" wx:elif="{{status === 'running' && goalReached}}">
-      <image class="hint-icon running-pulse" src="{{icons.hotFill}}" mode="aspectFit"></image>
-      <text class="hint-text running">目标达成，继续挑战!</text>
-    </view>
-    <view class="hint-row" wx:elif="{{status === 'running'}}">
-      <image class="hint-icon running-pulse" src="{{icons.likeFill}}" mode="aspectFit"></image>
-      <text class="hint-text running">{{isCircuitMode ? phaseTip : hintTip}}</text>
-    </view>
-    <view class="hint-row" wx:elif="{{status === 'paused'}}">
-      <image class="hint-icon" src="{{icons.notificationForbidFill}}" mode="aspectFit"></image>
-      <text class="hint-text paused">已暂停</text>
-    </view>
-    <view class="hint-row completed-hint" wx:elif="{{status === 'completed'}}">
-      <image class="hint-icon completed-bounce" src="{{icons.roundCheckFill}}" mode="aspectFit"></image>
-      <text class="hint-text completed">目标完成! 继续坚持!</text>
-    </view>
+  <!-- 状态文案(环下方) + 目标信息卡 + 运行提示 -->
+  <view class="timer-status status--{{status}}" wx:if="{{status !== 'completed'}}">{{statusText}}</view>
+
+  <view class="goal-card" wx:if="{{status !== 'completed'}}">
+    <image class="goal-icon" src="{{icons.targetFill}}" mode="aspectFit"></image>
+    <text class="goal-text">{{goalLine}}</text>
+    <text class="goal-arrow">›</text>
+  </view>
+
+  <view class="timer-tip timer-tip--{{tipType}}" wx:if="{{runningTip}}">
+    <image class="timer-tip-icon" src="{{tipIcon}}" mode="aspectFit"></image>
+    <text class="timer-tip-text">{{runningTip}}</text>
   </view>
 
   <!-- 控制按钮 -->
diff --git a/pages/timer/timer.wxss b/pages/timer/timer.wxss
index f08d245..1e4b132 100644
--- a/pages/timer/timer.wxss
+++ b/pages/timer/timer.wxss
@@ -2,9 +2,9 @@
   display: flex;
   flex-direction: column;
   align-items: center;
-  justify-content: space-between;
+  justify-content: flex-start;
   padding-top: 80rpx;
-  padding-bottom: calc(170rpx + env(safe-area-inset-bottom));
+  padding-bottom: calc(48rpx + env(safe-area-inset-bottom));
   min-height: 100vh;
   box-sizing: border-box;
 }
@@ -281,47 +281,120 @@
   100% { opacity: 0; transform: translate(0, -80rpx) scale(0.4); }
 }
 
-/* ---- hint section ---- */
-.hint-section {
-  margin-top: 36rpx;
+/* ---- 状态文案(环下方) ---- */
+.timer-status {
+  margin-top: 40rpx;
+  font-size: 36rpx;
+  font-weight: 700;
+  color: var(--text);
+  line-height: 1.2;
   text-align: center;
 }
 
-.hint-row {
-  display: inline-flex;
+.timer-status.status--running { color: var(--primary); }
+.timer-status.status--paused { color: var(--text-secondary); }
+
+/* ---- 目标信息卡 ---- */
+.goal-card {
+  display: flex;
   align-items: center;
-  justify-content: center;
-  gap: 10rpx;
+  width: 620rpx;
+  max-width: 86%;
+  box-sizing: border-box;
+  margin-top: 28rpx;
+  padding: 24rpx 28rpx;
+  background: var(--card-bg);
+  border: 1rpx solid rgba(var(--primary-rgb), 0.12);
+  border-radius: 24rpx;
+  box-shadow: 0 6rpx 20rpx rgba(0, 0, 0, 0.05);
 }
 
-.hint-icon {
-  width: 36rpx;
-  height: 36rpx;
+.goal-icon {
+  width: 40rpx;
+  height: 40rpx;
+  flex-shrink: 0;
+  margin-right: 16rpx;
 }
 
-.running-pulse {
-  animation: float 1.5s ease-in-out infinite;
-}
-
-.completed-bounce {
-  animation: bounceSoft 0.6s ease infinite;
-}
-
-.hint-text {
-  font-size: 34rpx;
-  color: var(--text-secondary);
+.goal-text {
+  flex: 1;
+  min-width: 0;
+  font-size: 28rpx;
+  font-weight: 600;
+  color: var(--text);
   line-height: 1.3;
 }
 
-.hint-text.running { color: var(--primary); font-weight: 600; }
-.hint-text.paused { color: var(--primary-light); }
-.hint-text.completed { color: var(--success); font-weight: 600; }
+.goal-arrow {
+  font-size: 40rpx;
+  color: var(--text-secondary);
+  line-height: 1;
+  margin-left: 8rpx;
+}
 
-.completed-hint { animation: popIn 0.5s ease; }
+/* ---- 运行提示(气泡卡片:姿态 / 阶段 / 目标达成) ---- */
+.timer-tip {
+  position: relative;
+  display: inline-flex;
+  align-items: center;
+  gap: 14rpx;
+  margin-top: 18rpx;
+  max-width: 100%;
+  padding: 20rpx 32rpx;
+  background: #fff;
+  border-left: 8rpx solid var(--primary);
+  border-radius: 20rpx;
+  box-shadow: 0 8rpx 24rpx rgba(var(--primary-rgb), 0.14);
+  animation: tipPulse 2.4s ease-in-out infinite;
+}
+
+/* 小三角指向圆环 */
+.timer-tip::before {
+  content: '';
+  position: absolute;
+  top: -16rpx;
+  left: 50%;
+  transform: translateX(-50%);
+  border-left: 16rpx solid transparent;
+  border-right: 16rpx solid transparent;
+  border-bottom: 16rpx solid #fff;
+}
+
+.timer-tip--done {
+  border-left-color: var(--success);
+}
+
+.timer-tip-icon {
+  width: 40rpx;
+  height: 40rpx;
+  flex-shrink: 0;
+}
+
+.timer-tip-text {
+  font-size: 30rpx;
+  font-weight: 600;
+  color: var(--text);
+  line-height: 1.4;
+}
+
+.timer-tip--done .timer-tip-text {
+  color: var(--success);
+}
+
+@keyframes tipPulse {
+  0%, 100% {
+    transform: scale(1);
+    box-shadow: 0 8rpx 24rpx rgba(var(--primary-rgb), 0.14);
+  }
+  50% {
+    transform: scale(1.03);
+    box-shadow: 0 12rpx 32rpx rgba(var(--primary-rgb), 0.22);
+  }
+}
 
 /* ---- controls ---- */
 .controls {
-  margin-top: 60rpx;
+  margin-top: auto;
   width: 100%;
   display: flex;
   justify-content: center;