diff --git a/client/src/pages/SyncPage.tsx b/client/src/pages/SyncPage.tsx
index d5f5b6b..6a256c5 100644
--- a/client/src/pages/SyncPage.tsx
+++ b/client/src/pages/SyncPage.tsx
@@ -54,6 +54,11 @@ function SyncPage() {
 
   const [loading, setLoading] = useState(false);
   const [error, setError] = useState('');
+  /* Which action 强制重试 should retry — the two flows share one error banner
+     but call different endpoints, and retrying the wrong one either does
+     nothing (sync with no token bound yet) or silently drops the email/
+     password the user just typed. */
+  const [retryAction, setRetryAction] = useState<'sync' | 'login' | null>(null);
   /* Whether the last attempt was refused by the recorded cooldown. Gates the
      强制重试 button: offering it unconditionally would invite the very thing
      the cooldown prevents. */
@@ -99,10 +104,14 @@ function SyncPage() {
   }, []);
 
   // --- Garmin login -------------------------------------------------------
-  const startLogin = async (e: React.FormEvent) => {
-    e.preventDefault();
+  /* `force` is only ever true when the user clicks 强制重试 after a refusal —
+     never the default path, because retrying inside Garmin's real cooldown
+     window is what extends it (see services/garmin.py's sso_cooldown). */
+  const startLogin = async (e?: React.FormEvent, force?: boolean) => {
+    e?.preventDefault();
     setError('');
     setMessage('');
+    setBlocked(false);
     if (!email) {
       setError('请输入 Garmin 邮箱');
       return;
@@ -114,7 +123,7 @@ function SyncPage() {
 
     setLoading(true);
     try {
-      const sid = await apiClient.startGarminLogin(password, email);
+      const sid = await apiClient.startGarminLogin(password, email, force);
       // The password is only ever needed for this one request.
       setPassword('');
       setSession(sid);
@@ -123,6 +132,10 @@ function SyncPage() {
       beginPolling(sid);
     } catch (err: any) {
       setError(errorMessage(err, '登录失败'));
+      if (err?.response?.status === 429 && err?.response?.data?.status === 'rate_limited') {
+        setBlocked(true);
+        setRetryAction('login');
+      }
     } finally {
       setLoading(false);
     }
@@ -246,6 +259,7 @@ function SyncPage() {
     setError('');
     setMessage('');
     setBlocked(false);
+    setRetryAction('sync');
     setLoading(true);
     try {
       // 0 means "everything" and -1 "since the last sync"; the backend caps
@@ -327,7 +341,9 @@ function SyncPage() {
           {blocked && (
             <button
               className="sync-force"
-              onClick={() => syncHistory(true)}
+              onClick={() => (
+                retryAction === 'login' ? startLogin(undefined, true) : syncHistory(true)
+              )}
               disabled={loading}
             >
               我确认已恢复，强制重试
diff --git a/client/src/services/api.ts b/client/src/services/api.ts
index 958d008..fd05eaf 100644
--- a/client/src/services/api.ts
+++ b/client/src/services/api.ts
@@ -658,10 +658,13 @@ class ApiClient {
    * Start an interactive Garmin login. Returns a session id; the login runs
    * in the background and parks if Garmin asks for a two-factor code.
    */
-  async startGarminLogin(garminPassword: string, garminEmail?: string) {
+  async startGarminLogin(
+    garminPassword: string, garminEmail?: string, force?: boolean
+  ) {
     const { data } = await this.client.post<{ session: string }>('/garmin/login', {
       garminPassword,
       ...(garminEmail ? { garminEmail } : {}),
+      ...(force ? { force: true } : {}),
     });
     return data.session;
   }