feat(index): 首页改版 hero + 进度点地图 + 计时环 dial + CTA 脉冲

- 全宽橙渐变 hero：头像+昵称+按小时问候+「时长」敢不敢来挑战+连胜(昵称同行)
- 进度点地图 quest-card 上浮叠 hero，圆点+连线 done/now/final 三态，与 CTA 等宽
- 计时环 dial 虚线刻度环+呼吸动画，整体放大(320rpx/数字96rpx)
- CTA「立即挑战+时长」带脉冲，保留自由/循环入口
- 千卡按 4 千卡/分钟估算(激励参考)；删除「今天还没开始」整段与连胜前图标
- 循环训练秒数步进 ±10；取消每日语录模块

pages/index/index.js

@@ -25,14 +25,17 @@ Page({
     // number grows past the fixed-size circular ring and gets clipped. We
     // cancel that scale here so the number renders at a constant visual size
     // (matching the devtools/simulator) on every device. See _readFontScale().
-    targetTimeFontSize: 84,
+    targetTimeFontSize: 96,
     streakCount: 0,
     planName: '',
     planDay: 1,
     planTotal: 7,
-    planProgress: 0,
-    useSegments: false,
-    planDays: [],
+    // hero / 进度地图 / dial 相关展示字段(由 refresh 生成)
+    greetText: '你好',
+    streakText: '今天开启坚持之旅',
+    questNodes: [],
+    questTip: '',
+    estKcal: 0,
     showPicker: false,
     pickerInputFocus: false,
     presets: [30, 60, 90, 120, 180, 300],
@@ -69,7 +72,7 @@ Page({
    * size — matching what the simulator renders literally.
    *
  * On real devices, dividing our design size by the factor cancels the
-   * auto-scale, keeping the number a constant 84rpx-equivalent everywhere.
+ * auto-scale, keeping the number a constant 96rpx-equivalent everywhere.
    * Bounded so a bad reading can only ever make the number smaller (safe),
    * never larger (overflow).
    */
@@ -87,7 +90,7 @@ Page({
         }
       }
     } catch (e) {}
-    const DESIGN = 84
+    const DESIGN = 96
     let size = Math.round(DESIGN / factor)
     size = Math.max(48, Math.min(96, size))
     this.setData({ targetTimeFontSize: size })
@@ -152,12 +155,17 @@ Page({
     const target = planMod.getTodayTarget(settings.planId, clampedDay, customPlans)
 
     const theme = themeMod.getCurrentTheme()
-    // 防御:totalDays 为 0(极端数据损坏)时避免除以 0 得到 NaN
-    const planProgress = plan.totalDays > 0 ? Math.round((clampedDay / plan.totalDays) * 100) : 0
-    // 分段格子(每天一格)只在计划天数 <= 10 时用;更长则退化为里程碑连续条,避免格子过密
-    const useSegments = plan.totalDays > 0 && plan.totalDays <= 10
-    const planDays = useSegments ? Array.from({ length: plan.totalDays }, (_, i) => i) : []
     const profile = storage.getProfile()
+    const greetText = this._greetByHour()
+    const streakText = streak.count > 0
+      ? `已连续 ${streak.count} 天打卡`
+      : '今天开启坚持之旅'
+    const questNodes = this._buildQuestMap(plan.totalDays, clampedDay)
+    const questTip = clampedDay >= plan.totalDays
+      ? '🎉 本期计划已完成，去记录页看看战绩'
+      : `⚡ 再坚持 ${plan.totalDays - clampedDay} 天，完成本期计划`
+    // 千卡粗算:按约 4 千卡/分钟估算(1分30秒≈6千卡)。仅作激励性参考,非精确值。
+    const estKcal = Math.max(1, Math.round((target / 60) * 4))
     this.setData({
       theme,
       icons: iconsMod.build(theme),
@@ -169,14 +177,60 @@ Page({
       planName: plan.name,
       planDay: clampedDay,
       planTotal: plan.totalDays,
-      planProgress,
-      useSegments,
-      planDays,
+      greetText,
+      streakText,
+      questNodes,
+      questTip,
+      estKcal,
       nickName: profile.nickname || '',
       avatarUrl: profile.avatarUrl || ''
     })
   },
 
+  _greetByHour() {
+    const h = new Date().getHours()
+    if (h < 6) return '夜深了'
+    if (h < 12) return '早上好'
+    if (h < 14) return '中午好'
+    if (h < 18) return '下午好'
+    if (h < 22) return '晚上好'
+    return '夜深了'
+  },
+
+  /**
+   * 生成闯关进度地图节点。计划天数 <= 8 时画每天节点;> 8 时退化为
+   * 5 个里程碑节点(0/25/50/75/100%),避免节点过密。state: done|now|todo。
+   */
+  _buildQuestMap(total, day) {
+    const nodes = []
+    if (total > 0 && total <= 8) {
+      for (let i = 1; i <= total; i++) {
+        nodes.push({
+          label: i === total ? '🏆' : String(i),
+          state: i < day ? 'done' : (i === day ? 'now' : 'todo'),
+          final: i === total
+        })
+      }
+      return nodes
+    }
+    const marks = [0, 0.25, 0.5, 0.75, 1]
+    let nowAssigned = false
+    marks.forEach((m, idx) => {
+      const dayAt = Math.round(m * total)
+      const isFinal = idx === marks.length - 1
+      let state
+      if (dayAt <= day) state = 'done'
+      else if (!nowAssigned) { state = 'now'; nowAssigned = true }
+      else state = 'todo'
+      nodes.push({
+        label: isFinal ? '🏆' : (m === 0 ? '起' : String(dayAt)),
+        state,
+        final: isFinal
+      })
+    })
+    return nodes
+  },
+
   onStartTrain() {
     wx.navigateTo({ url: '/pages/timer/timer' })
   },

pages/index/index.wxml

@@ -1,91 +1,51 @@
 <view class="container page-enter" style="{{themeStyle}}">
 
-  <!-- 顶部问候:头像 + "昵称，准备好了吗？" -->
-  <view class="greeting-row">
-    <!-- 圆形头像:无头像时回退人形图标占位 -->
-    <view class="greeting-avatar {{avatarUrl ? 'has-avatar' : ''}}">
+  <!-- 全宽渐变头图 hero -->
+  <view class="hero">
+    <view class="hero-top">
+      <!-- 圆形头像:无头像时白底 + peopleFill 占位(橙图标在白底清晰);
+           有头像时透明描边,远程(cloud://)头像靠外层 overflow:hidden 裁圆 -->
+      <view class="hero-avatar {{avatarUrl ? 'has-avatar' : ''}}">
         <image
-        class="greeting-avatar-img"
+          class="hero-avatar-img"
           src="{{avatarUrl || icons.peopleFill}}"
           mode="{{avatarUrl ? 'aspectFill' : 'aspectFit'}}"
         ></image>
       </view>
-    <view class="greeting-main">
-      <text class="greeting-title">{{nickName || '运动达人'}}，{{todayDone ? '太棒了！' : '准备好了吗？'}}</text>
-      <text class="greeting-sub">{{todayDone ? '继续保持这个势头' : '今天的平板支撑等着你'}}</text>
+      <view class="hero-user">
+        <text class="hero-greet">{{greetText}}，{{nickName || '运动达人'}}</text>
+        <text class="hero-social">{{streakText}}</text>
+      </view>
+    </view>
+    <view class="hero-challenge">
+      <text class="hero-time">「{{todayTargetText}}」</text>
+      <text class="hero-cta-text">敢不敢来挑战？</text>
     </view>
   </view>
 
-  <!-- 连续打卡卡片:火焰连胜 + 分段进度 -->
-  <ui-card variant="gradient in" index="0" class="{{justCompleted ? 'just-completed' : ''}}">
-    <view class="header-card">
-      <!-- 上区:连胜视觉重心 + 计划徽章 -->
-      <view class="streak-row">
-        <view class="streak-section">
-          <view class="streak-icon-wrap">
-            <view class="streak-halo"></view>
-            <image class="streak-icon" src="{{icons.hotWhite}}" mode="aspectFit"></image>
-          </view>
-          <view class="streak-text">
-            <text class="streak-num">{{streakCount}}</text>
-            <text class="streak-label">连续打卡</text>
-          </view>
-        </view>
-        <view class="plan-badge">
-          <image class="plan-badge-icon" src="{{icons.formWhite}}" mode="aspectFit"></image>
-          <text class="plan-badge-text">{{planName}}</text>
-        </view>
-      </view>
-      <!-- 下区:分段格子(<=10天)或里程碑连续条(>10天) -->
-      <view class="segment-progress">
-        <view class="segment-track" wx:if="{{useSegments}}">
-          <view
-            wx:for="{{planDays}}"
-            wx:key="*this"
-            class="segment-cell {{index < planDay - 1 ? 'done' : ''}} {{index === planDay - 1 ? 'current' : ''}}"
-          ></view>
-        </view>
-        <view class="milestone-track" wx:else>
-          <view class="milestone-bar">
-            <view class="milestone-fill" style="width: {{planProgress}}%;"></view>
-            <view class="milestone-node" style="left: 0%;"></view>
-            <view class="milestone-node" style="left: 25%;"></view>
-            <view class="milestone-node" style="left: 50%;"></view>
-            <view class="milestone-node" style="left: 75%;"></view>
-            <view class="milestone-node" style="left: 100%;"></view>
-          </view>
-        </view>
-        <text class="progress-label">第 {{planDay}} / {{planTotal}} 天</text>
+  <!-- 闯关进度地图(上浮叠在 hero 下) -->
+  <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">
+        <view class="q-node {{item.state}} {{item.final ? 'final' : ''}}">{{item.label}}</view>
+        <view wx:if="{{index < questNodes.length - 1}}" class="q-link {{item.state === 'done' ? 'done' : ''}}"></view>
+      </block>
     </view>
+    <text class="quest-tip">{{questTip}}</text>
   </ui-card>
 
-  <!-- 今日目标卡片 -->
-  <ui-card variant="in" index="1">
-    <view class="target-section">
-      <view class="target-header">
-        <image class="section-icon" src="{{icons.targetFill}}" mode="aspectFit"></image>
-        <text class="section-title">今日目标</text>
+  <!-- 计时环 dial -->
+  <view class="timer-wrap">
+    <view class="dial">
+      <text class="dial-time" style="font-size: {{targetTimeFontSize}}rpx;">{{todayTargetText}}</text>
+      <text class="dial-label">今日目标时长</text>
     </view>
-      <view class="target-display">
-        <view class="target-ring">
-          <text class="target-time" style="font-size: {{targetTimeFontSize}}rpx;">{{todayTargetText}}</text>
+    <view class="benefit">⚡ 预计消耗 <text class="benefit-hl">{{estKcal}}</text> 千卡</view>
   </view>
-      </view>
-      <view class="today-status">
-        <block wx:if="{{todayDone}}">
-          <view class="done-badge">
-            <image class="done-icon" src="{{icons.successFill}}" mode="aspectFit"></image>
-            <text class="done-text">今日已完成 {{todayDuration}} 秒</text>
-          </view>
-        </block>
-        <block wx:else>
-          <image class="pending-icon" src="{{icons.time}}" mode="aspectFit"></image>
-          <text class="pending-text">还未开始训练</text>
-        </block>
-      </view>
-    </view>
-  </ui-card>
 
   <!-- 操作按钮区 -->
   <view class="action-buttons">
@@ -93,10 +53,10 @@
       variant="primary"
       size="xl"
       block
-      text="{{todayDone ? '再次训练' : '开始训练'}}"
+      text="{{todayDone ? '再战一次 ' : '立即挑战 '}}{{todayTargetText}}"
       icon-src="{{icons.playWhite}}"
       bindtap="onStartTrain"
-      custom-style="border-radius:16rpx;"
+      custom-style="border-radius:16rpx;box-shadow:0 8rpx 20rpx rgba(var(--primary-rgb),0.35);animation:ctaPulse 2s ease-in-out infinite;"
     ></ui-btn>
 
     <view class="action-row">

pages/index/index.wxss

@@ -1,335 +1,275 @@
-/* ---- greeting ---- */
-.greeting-row {
-  display: flex;
-  align-items: center;
-  gap: 20rpx;
-  padding: 16rpx 8rpx 24rpx;
-  animation: cardIn 0.4s ease both;
+/* ===== 全宽渐变头图 hero ===== */
+/* 负 margin 抵消 container 的 24rpx 内边距,让头图左右贯穿并贴到导航栏底边;
+   底部留大内边距给下方 quest-card 负 margin 上浮叠住。文字统一白色,图标用
+   *White 变体(若有)。hero 用 opacity-only 动画,避免 transform 把 .container
+   变成 containing block 而破坏弹窗定位(同 app.wxss pageIn 思路)。 */
+.hero {
+  margin: -24rpx -24rpx 0;
+  padding: 24rpx 24rpx 72rpx;
+  background: linear-gradient(160deg, var(--primary) 0%, var(--primary-light) 100%);
+  color: #fff;
+  position: relative;
+  overflow: hidden;
+  animation: heroFade 0.4s ease both;
 }
 
-/* 圆形头像:外层 overflow:hidden + 内层 image border-radius:50% 双保险,
-   避免远程(cloud://)头像裁不出圆角而露直角。无头像时显示人形图标占位,
-   加浅色底让占位更有质感;有头像时去掉底,避免深色头像边缘露白缝。 */
-.greeting-avatar {
-  width: 88rpx;
-  height: 88rpx;
+.hero::after {
+  content: '';
+  position: absolute;
+  right: -60rpx;
+  top: -60rpx;
+  width: 240rpx;
+  height: 240rpx;
+  border-radius: 50%;
+  background: radial-gradient(circle, rgba(255, 255, 255, 0.18), transparent 70%);
+  pointer-events: none;
+}
+
+@keyframes heroFade {
+  from { opacity: 0; }
+  to   { opacity: 1; }
+}
+
+/* 顶部行:圆形头像 + 时间问候 */
+.hero-top {
+  display: flex;
+  align-items: center;
+  gap: 18rpx;
+}
+
+.hero-avatar {
+  width: 84rpx;
+  height: 84rpx;
   flex-shrink: 0;
   border-radius: 50%;
   overflow: hidden;
-  background: var(--bg-soft);
+  background: #fff;
   display: flex;
   align-items: center;
   justify-content: center;
+  border: 3rpx solid rgba(255, 255, 255, 0.6);
 }
 
-.greeting-avatar-img {
+.hero-avatar-img {
   width: 100%;
   height: 100%;
   border-radius: 50%;
   display: block;
 }
 
-.greeting-avatar.has-avatar {
+/* 有头像时去掉白底,只留浅描边,避免深色头像边缘露白缝 */
+.hero-avatar.has-avatar {
   background: transparent;
+  border-color: rgba(255, 255, 255, 0.85);
 }
 
-.greeting-main {
-  flex: 1;
+.hero-user {
+  display: flex;
+  flex-direction: row;
+  align-items: center;
+  gap: 14rpx;
   min-width: 0;
 }
 
-.greeting-title {
-  display: block;
-  font-size: 40rpx;
-  font-weight: 700;
-  color: var(--text);
-  line-height: 1.3;
+.hero-greet {
+  font-size: 28rpx;
+  color: rgba(255, 255, 255, 0.92);
+  font-weight: 500;
 }
 
-.greeting-sub {
-  display: block;
-  font-size: 26rpx;
-  color: var(--text-secondary);
-  margin-top: 4rpx;
-  line-height: 1.2;
-}
-
-/* ---- header card ---- */
-.header-card {
+/* 挑战主句:时长强调色 + 「敢不敢」白字 */
+.hero-challenge {
+  margin-top: 28rpx;
   display: flex;
-  flex-direction: column;
-  gap: 28rpx;
-  padding: 4rpx 0;
+  align-items: baseline;
+  flex-wrap: wrap;
 }
 
-/* 上区:左连胜视觉重心,右计划徽章 */
-.streak-row {
-  display: flex;
-  align-items: center;
-  justify-content: space-between;
-}
-
-.streak-section {
-  display: flex;
-  align-items: center;
-}
-
-/* 火焰图标 + 光晕:光晕脉动让火焰"活"起来 */
-.streak-icon-wrap {
-  position: relative;
-  width: 80rpx;
-  height: 80rpx;
-  display: flex;
-  align-items: center;
-  justify-content: center;
-  margin-right: 16rpx;
-  flex-shrink: 0;
-}
-
-.streak-halo {
-  position: absolute;
-  top: 0;
-  left: 0;
-  right: 0;
-  bottom: 0;
-  border-radius: 50%;
-  background: radial-gradient(circle at center,
-    rgba(var(--primary-rgb), 0.45) 0%,
-    rgba(var(--primary-rgb), 0.18) 50%,
-    rgba(var(--primary-rgb), 0) 75%);
-  animation: streakHalo 2s ease-in-out infinite;
-}
-
-.streak-icon {
-  position: relative;
-  width: 64rpx;
-  height: 64rpx;
-  z-index: 1;
-  animation: float 2.5s ease-in-out infinite;
-}
-
-.streak-text {
-  display: flex;
-  flex-direction: column;
-}
-
-.streak-num {
-  font-size: 72rpx;
+.hero-time {
+  font-size: 48rpx;
   font-weight: 800;
-  line-height: 1;
-  /* On the gradient hero card --text cascades to white; on any plain card it
-     stays dark, so var(--text) reads correctly in both contexts. We must NOT
-     use var(--primary) here — that would be orange-on-orange and invisible. */
-  color: var(--text);
-  text-shadow: 0 2rpx 12rpx rgba(0, 0, 0, 0.15);
+  color: #FFE3C2;
+  letter-spacing: 1rpx;
+  margin-right: 12rpx;
   font-variant-numeric: tabular-nums;
 }
 
-.streak-label {
-  font-size: 22rpx;
-  color: var(--text-secondary);
-  margin-top: 4rpx;
-  line-height: 1;
+.hero-cta-text {
+  font-size: 44rpx;
+  font-weight: 800;
+  color: #fff;
+  text-shadow: 0 2rpx 8rpx rgba(0, 0, 0, 0.15);
+  line-height: 1.2;
 }
 
-@keyframes streakHalo {
-  0%, 100% { transform: scale(0.85); opacity: 0.7; }
-  50%      { transform: scale(1.1); opacity: 1; }
+.hero-social {
+  margin-top: 0;
+  font-size: 28rpx;
+  color: rgba(255, 255, 255, 0.9);
 }
 
-/* 计划徽章:移到上区右侧,半透明白底药丸,与火焰渐变卡片区分 */
-.plan-badge {
+/* ===== 闯关进度地图(上浮卡片) ===== */
+.quest-card {
+  margin-top: -56rpx;
+  margin-left: 0;
+  margin-right: 0;
+  position: relative;
+  z-index: 2;
+}
+
+.quest-head {
   display: flex;
   align-items: center;
-  background: rgba(255, 255, 255, 0.18);
-  padding: 8rpx 18rpx;
-  border-radius: 999rpx;
-  flex-shrink: 0;
+  justify-content: space-between;
+  margin-bottom: 24rpx;
 }
 
-.plan-badge-icon {
-  width: 28rpx;
-  height: 28rpx;
-  margin-right: 8rpx;
-}
-
-.plan-badge-text {
-  font-size: 26rpx;
-  font-weight: 600;
+.quest-title {
+  font-size: 32rpx;
+  font-weight: 700;
   color: var(--text);
-  line-height: 1;
 }
 
-/* 下区:分段进度 */
-.segment-progress {
+.quest-sub {
+  font-size: 24rpx;
+  font-weight: 400;
+  color: var(--text-secondary);
+  margin-left: 12rpx;
+}
+
+.quest-trophy {
+  font-size: 40rpx;
+}
+
+.quest-map {
+  display: flex;
+  align-items: center;
+  padding: 8rpx 4rpx;
+}
+
+.q-node {
+  width: 48rpx;
+  height: 48rpx;
+  border-radius: 50%;
+  flex-shrink: 0;
+  display: flex;
+  align-items: center;
+  justify-content: center;
+  font-size: 24rpx;
+  font-weight: 700;
+  background: var(--bg-soft);
+  color: var(--text-secondary);
+}
+
+.q-node.done {
+  background: var(--primary);
+  color: #fff;
+}
+
+.q-node.now {
+  background: linear-gradient(135deg, var(--primary), var(--primary-light));
+  color: #fff;
+  box-shadow: 0 0 0 6rpx rgba(var(--primary-rgb), 0.18);
+  animation: qPulse 1.6s ease-in-out infinite;
+}
+
+.q-node.final {
+  background: #FFF3E0;
+  font-size: 30rpx;
+}
+
+.q-link {
+  flex: 1;
+  height: 4rpx;
+  background: var(--bg-soft);
+  margin: 0 2rpx;
+}
+
+.q-link.done {
+  background: var(--primary);
+}
+
+.quest-tip {
+  display: block;
+  margin-top: 20rpx;
+  font-size: 24rpx;
+  font-weight: 600;
+  color: var(--primary);
+}
+
+@keyframes qPulse {
+  0%   { box-shadow: 0 0 0 4rpx rgba(var(--primary-rgb), 0.28); }
+  70%  { box-shadow: 0 0 0 12rpx rgba(var(--primary-rgb), 0); }
+  100% { box-shadow: 0 0 0 4rpx rgba(var(--primary-rgb), 0); }
+}
+
+/* ===== 计时环 dial ===== */
+.timer-wrap {
+  text-align: center;
+  margin: 32rpx 0 8rpx;
+}
+
+.dial {
+  width: 320rpx;
+  height: 320rpx;
+  border-radius: 50%;
+  margin: 0 auto;
+  position: relative;
+  background: radial-gradient(circle at 35% 30%, #ffffff, #f4f6f2 70%);
+  box-shadow: inset 0 4rpx 14rpx rgba(var(--primary-rgb), 0.12), 0 10rpx 24rpx rgba(var(--primary-rgb), 0.12);
   display: flex;
   flex-direction: column;
-  gap: 10rpx;
+  align-items: center;
+  justify-content: center;
+  animation: ringBreathe 3s ease-in-out infinite;
 }
 
-/* planTotal <= 10:按天分段格子 */
-.segment-track {
-  display: flex;
-  gap: 8rpx;
-}
-
-.segment-cell {
-  flex: 1;
-  height: 12rpx;
-  border-radius: 6rpx;
-  background: transparent;
-  border: 2rpx solid rgba(255, 255, 255, 0.30);
-  box-sizing: border-box;
-  transition: background 0.3s ease, border-color 0.3s ease;
-}
-
-.segment-cell.done {
-  background: var(--on-primary, #FFFFFF);
-  border-color: var(--on-primary, #FFFFFF);
-}
-
-.segment-cell.current {
-  background: var(--on-primary, #FFFFFF);
-  border-color: var(--on-primary, #FFFFFF);
-  animation: segmentPulse 1.2s ease-in-out infinite;
-}
-
-/* planTotal > 10:连续条 + 里程碑节点,避免格子过密 */
-.milestone-track {
-  width: 100%;
-}
-
-.milestone-bar {
-  position: relative;
-  width: 100%;
-  height: 12rpx;
-  background: rgba(0, 0, 0, 0.12);
-  border-radius: 6rpx;
-  overflow: visible;
-}
-
-.milestone-fill {
-  height: 100%;
-  background: var(--on-primary, linear-gradient(90deg, var(--primary), var(--primary-light)));
-  border-radius: 6rpx;
-  transition: width 0.6s cubic-bezier(0.4, 0, 0.2, 1);
-}
-
-.milestone-node {
+/* 虚线刻度环 */
+.dial::before {
+  content: '';
   position: absolute;
-  top: 50%;
-  width: 10rpx;
-  height: 10rpx;
+  inset: 14rpx;
   border-radius: 50%;
-  background: var(--card-bg);
-  transform: translate(-50%, -50%);
-  border: 2rpx solid var(--border);
+  border: 2rpx dashed rgba(var(--primary-rgb), 0.28);
 }
 
-.progress-label {
-  font-size: 22rpx;
-  color: var(--text-secondary);
-  line-height: 1;
-}
-
-@keyframes segmentPulse {
-  0%, 100% { box-shadow: 0 0 4rpx rgba(var(--primary-rgb), 0.4); }
-  50%      { box-shadow: 0 0 14rpx rgba(var(--primary-rgb), 0.9); }
-}
-
-/* ---- target card ---- */
-.target-section {
-  text-align: center;
-}
-
-.target-header {
-  display: flex;
-  align-items: center;
-  justify-content: center;
-  margin-bottom: 8rpx;
-}
-
-.target-header .section-title {
-  margin-bottom: 0;
-}
-
-.section-icon {
-  width: 32rpx;
-  height: 32rpx;
-  margin-right: 8rpx;
-}
-
-.target-display {
-  margin: 20rpx 0;
-}
-
-.target-ring {
-  display: inline-flex;
-  align-items: center;
-  justify-content: center;
-  width: 280rpx;
-  height: 280rpx;
-  border-radius: 50%;
-  background: linear-gradient(135deg, rgba(var(--primary-rgb), 0.10), rgba(var(--primary-rgb), 0.03));
-  border: 6rpx solid rgba(var(--primary-rgb), 0.18);
-  box-shadow: 0 0 0 14rpx rgba(var(--primary-rgb), 0.05);
-  overflow: hidden;
-}
-
-.target-time {
+.dial-time {
   font-size: 84rpx;
   font-weight: 800;
   color: var(--primary);
   font-variant-numeric: tabular-nums;
   letter-spacing: -1rpx;
   line-height: 1;
-  max-width: 240rpx;
+  max-width: 280rpx;
   text-align: center;
   white-space: nowrap;
   overflow: hidden;
 }
 
-.today-status {
-  margin-top: 16rpx;
-  display: flex;
-  align-items: center;
-  justify-content: center;
-  gap: 8rpx;
-}
-
-.done-badge {
-  display: inline-flex;
-  align-items: center;
-  background: rgba(var(--success-rgb), 0.08);
-  padding: 10rpx 24rpx;
-  border-radius: 24rpx;
-}
-
-.done-icon {
-  width: 28rpx;
-  height: 28rpx;
-  margin-right: 6rpx;
-}
-
-.done-text {
-  font-size: 26rpx;
-  color: var(--success);
-  line-height: 1;
-}
-
-.pending-icon {
-  width: 28rpx;
-  height: 28rpx;
-  margin-right: 6rpx;
-}
-
-.pending-text {
-  font-size: 26rpx;
+.dial-label {
+  font-size: 24rpx;
   color: var(--text-secondary);
-  line-height: 1;
+  margin-top: 8rpx;
 }
 
-/* ---- action buttons ---- */
+.benefit {
+  margin-top: 20rpx;
+  font-size: 28rpx;
+  color: var(--text-secondary);
+}
+
+.benefit-hl {
+  color: var(--primary);
+  font-weight: 700;
+  font-size: 30rpx;
+}
+
+@keyframes ringBreathe {
+  0%, 100% { transform: scale(1); }
+  50%      { transform: scale(1.02); }
+}
+
+/* ===== action buttons ===== */
 .action-buttons {
   display: flex;
   flex-direction: column;
@@ -348,7 +288,13 @@
   min-width: 0; /* 防止图标+文字在窄屏撑破 flex 项 */
 }
 
-/* ---- picker ---- */
+/* 主按钮脉冲发光(加在 ui-btn 宿主上,__usePrivacyCheck__ 不影响) */
+@keyframes ctaPulse {
+  0%, 100% { box-shadow: 0 8rpx 20rpx rgba(var(--primary-rgb), 0.35); }
+  50%      { box-shadow: 0 8rpx 30rpx rgba(var(--primary-rgb), 0.6); }
+}
+
+/* ===== picker ===== */
 .picker-title {
   font-size: 34rpx;
   font-weight: 600;
@@ -439,7 +385,7 @@
   margin-top: 8rpx;
 }
 
-/* ---- circuit (循环训练) config panel ---- */
+/* ===== circuit (循环训练) config panel ===== */
 .picker-sub {
   display: block;
   text-align: center;
@@ -497,7 +443,7 @@
   font-variant-numeric: tabular-nums;
 }
 
-/* ---- 训练完成高亮 (3 秒后淡出) ---- */
+/* ===== 训练完成高亮 (3 秒后淡出) ===== */
 /* 这个 class 落在 <ui-card> 宿主节点上(ui-card.wxss 已把宿主设为 display:block，
    否则 border/box-shadow 只会碎成两根竖条、transform 完全不生效)。
    描边用 box-shadow 的 spread 而非 border：border 会撑大宿主 8rpx，高亮出现/消失