diff --git a/config.js b/config.js
index e4f452b..7f603e6 100644
--- a/config.js
+++ b/config.js
@@ -7,7 +7,7 @@ module.exports = {
   version: 'v3.2',
 
   /** 最后更新日期，外显在设置页「关于」 */
-  updatedAt: '2026-08-04',
+  updatedAt: '2026-08-11',
 
   /** 开发者名称 / 微信号，设置页点击可复制 */
   developer: '三口一瓶',
diff --git a/pages/index/index.js b/pages/index/index.js
index 440c8e6..8904c39 100644
--- a/pages/index/index.js
+++ b/pages/index/index.js
@@ -15,6 +15,10 @@ Page({
     todayDone: false,
     todayDuration: 0,
     todayTargetText: '',
+    // 顶部问候区的用户资料(头像 + 昵称),来自 storage.getProfile()。
+    // 空则回退占位(人形图标 + "运动达人"),settings 改完回首页即刷新。
+    nickName: '',
+    avatarUrl: '',
     // Ring number font size in rpx. WeChat auto-scales text by the user's
     // font-size setting (fontSizeScaleFactor) but does NOT scale rpx box
     // dimensions — so on a real device with enlarged system font the 84rpx
@@ -153,6 +157,7 @@ Page({
     // 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()
     this.setData({
       theme,
       icons: iconsMod.build(theme),
@@ -166,7 +171,9 @@ Page({
       planTotal: plan.totalDays,
       planProgress,
       useSegments,
-      planDays
+      planDays,
+      nickName: profile.nickname || '',
+      avatarUrl: profile.avatarUrl || ''
     })
   },
 
diff --git a/pages/index/index.wxml b/pages/index/index.wxml
index 7741fed..06fedfe 100644
--- a/pages/index/index.wxml
+++ b/pages/index/index.wxml
@@ -1,12 +1,19 @@
 <view class="container page-enter" style="{{themeStyle}}">
 
-  <!-- 顶部问候 -->
+  <!-- 顶部问候:头像 + "昵称，准备好了吗？" -->
   <view class="greeting-row">
-    <view class="greeting-text">
-      <image class="greeting-icon" src="{{todayDone ? icons.successFill : icons.emojiFill}}" mode="aspectFit"></image>
-      <text class="greeting-title">{{todayDone ? '太棒了！' : '准备好了吗？'}}</text>
+    <!-- 圆形头像:无头像时回退人形图标占位 -->
+    <view class="greeting-avatar {{avatarUrl ? 'has-avatar' : ''}}">
+      <image
+        class="greeting-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>
-    <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>
 
   <!-- 连续打卡卡片:火焰连胜 + 分段进度 -->
@@ -172,9 +179,9 @@
     <view class="circuit-row">
       <text class="circuit-row-label">每组时长</text>
       <view class="stepper">
-        <view class="stepper-btn" data-field="hold" data-delta="-5" bindtap="onCircuitStep">−</view>
+        <view class="stepper-btn" data-field="hold" data-delta="-10" bindtap="onCircuitStep">−</view>
         <text class="stepper-val">{{cHold}}秒</text>
-        <view class="stepper-btn" data-field="hold" data-delta="5" bindtap="onCircuitStep">+</view>
+        <view class="stepper-btn" data-field="hold" data-delta="10" bindtap="onCircuitStep">+</view>
       </view>
     </view>
 
@@ -190,9 +197,9 @@
     <view class="circuit-row">
       <text class="circuit-row-label">组间休息</text>
       <view class="stepper">
-        <view class="stepper-btn" data-field="rest" data-delta="-5" bindtap="onCircuitStep">−</view>
+        <view class="stepper-btn" data-field="rest" data-delta="-10" bindtap="onCircuitStep">−</view>
         <text class="stepper-val">{{cRest}}秒</text>
-        <view class="stepper-btn" data-field="rest" data-delta="5" bindtap="onCircuitStep">+</view>
+        <view class="stepper-btn" data-field="rest" data-delta="10" bindtap="onCircuitStep">+</view>
       </view>
     </view>
 
diff --git a/pages/index/index.wxss b/pages/index/index.wxss
index a9a4e04..285cb7e 100644
--- a/pages/index/index.wxss
+++ b/pages/index/index.wxss
@@ -1,33 +1,57 @@
 /* ---- greeting ---- */
 .greeting-row {
+  display: flex;
+  align-items: center;
+  gap: 20rpx;
   padding: 16rpx 8rpx 24rpx;
   animation: cardIn 0.4s ease both;
 }
 
-.greeting-text {
+/* 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;
+  flex-shrink: 0;
+  border-radius: 50%;
+  overflow: hidden;
+  background: var(--bg-soft);
   display: flex;
   align-items: center;
-  margin-bottom: 8rpx;
+  justify-content: center;
 }
 
-.greeting-icon {
-  width: 44rpx;
-  height: 44rpx;
-  margin-right: 12rpx;
+.greeting-avatar-img {
+  width: 100%;
+  height: 100%;
+  border-radius: 50%;
+  display: block;
+}
+
+.greeting-avatar.has-avatar {
+  background: transparent;
+}
+
+.greeting-main {
+  flex: 1;
+  min-width: 0;
 }
 
 .greeting-title {
+  display: block;
   font-size: 40rpx;
   font-weight: 700;
   color: var(--text);
-  line-height: 1.2;
+  line-height: 1.3;
 }
 
 .greeting-sub {
+  display: block;
   font-size: 26rpx;
   color: var(--text-secondary);
-  margin-left: 60rpx;
-  line-height: 1;
+  margin-top: 4rpx;
+  line-height: 1.2;
 }
 
 /* ---- header card ---- */