feat(timer): 训练页改版 hero 风格 + 进度环刻度 + 醒目姿态提示气泡

- progress-ring: canvas 新增秒刻度层(四分位加粗), 环内加 subText, 移除组件内 statusText
- timer.wxml: 环下方状态词 + 目标信息卡(今日目标·第N天›静态箭头) + 运行提示; 进度环传 ticks/subText
- timer.js: 派生 ringTicks/ringSubText/statusText/goalLine/runningTip/tipType/tipIcon, 各生命周期计算下发
- timer.wxss: 按钮贴底(flex-start+margin-top:auto), 新增 .timer-status/.goal-card/.timer-tip 气泡卡片(主色左边框+小三角+tipPulse 呼吸), 文字放大加粗
- 姿态提示分语义: posture/phase(主色) / done(成功色), 图标用 peopleFill/successFill
- 状态机/计时/循环FSM/呼吸环/彩带/弹窗/语音震动常亮全部保留
- 另含 index 进度地图右上角奖杯图标删除(quest-trophy 样式清理)

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) {