TK vs Zenhold

Become fitter, move more, eat better or plan more time for relaxation – it’s not always easy to do it all, but the TK-Coach can help you find the right balance and achieve all-round wellbeing. In doing so, the TK-Coach focuses on your personal situation and your needs, as well as giving you motivating tips for staying on course and suitable nutrition suggestions. The TK-Coach will get you into top shape in the areas of fitness, diet and relaxation. It will help you to set specific goals and celebrate your successes – with simple recipes, sports exercises, guided meditations and lots more. Create your own plan to help increase your wellbeing week by week. Thanks to a smart suggestion logic, the app creates exactly the right coaching for you. Get started! Contents and features of the TK-Coach app • Self-tests to track your progress • A health profile that gives you an overview of your personal successes • Compatible with various smart watches and fitness trackers • Collect bonus points in the app for TK’s Bonus Plan. • Weekly and monthly reviews show your successes and give extra motivation • The app can be used in English too – provided the language setting of the device is set to English. • Download function to access content anytime Contents in the area of movement • Hip Hop Masterclass 1 • Audio coaching for running with targeted exercises and informational articles • Warm up and Cool down exercises • Circle training • Moving during your breaks • Pelvic training • Pilates • Back training • Yoga for beginners and advanced practitioners • 8-minutes workout • Connecting smartwatches and fitness trackers • Tasks to increase movement in everyday life Contents in the area of nutrition • Over 825 recipes • Specific goals for changing your diet • Questionnaire on your dietary habits • Nutrition Protocol: Receive personalised recommendations for your nutritional quality and specific calorie need • Health goal “Weight loss” for sustainable weight reduction Contents in the area of stress management • Interactive sleep podcast • Meditation and mindfulness exercises • Progressive muscle relaxation • Short breathing exercises • Short relaxation exercises • Antistress yoga • Mental health score: Using smart watches and fitness trackers, your individual mental strain can be measured. Security As a statutory health insurer, we are obliged to protect your health-related data as best as possible. The recorded data will not be passed on to TK, and entries are saved in an anonymised way. Further development We are continuously developing the app to include new functions. Your ideas and tips are the biggest help in this regard. Feel free to write to us directly via the following email address: technischer-support@tk.de. Prerequisites for access This free offer is available in unlimited form to all those insured with TK, who can obtain access to the free app via the password-protected area of the website, “My TK”. Those not insured with TK, but whose company is taking part in a TK promotional project can use the app free of charge for an unlimited period by way of a coupon code. Even if you are not insured with TK and do not have a coupon code, you can still avail yourself of the offer free of charge for four weeks by way of guest access. After four weeks, the app can only be used via the two ways mentioned above. Supported operating systems - iOS 16-18 Responsible party and operator Techniker Krankenkasse (TK)

Train to hold your breath longer — with the table trainer that never loses your session. Zenhold generates personal O₂ and CO₂ training tables from your max breath-hold, using conservative, freediving-standard limits (CO₂ holds are capped at 50% of your max — your safety is not a growth hack). WHY FREEDIVERS SWITCH TO ZENHOLD • Rock-solid sessions: check a message, lock your screen — the timer stays exactly right • Pause any time. One accidental tap never kills a 20-minute session • Apple Watch app (Lifetime Pro): train from your wrist — one buzz to breathe, two to hold • Apple Health: completed sessions are saved as mindful minutes • Audio that respects your podcast: cues duck your audio instead of stopping it • Voice + haptic guidance through every phase • Made for beginners too: O₂ and CO₂ training explained in plain language FREE, FOREVER Daily O₂ and CO₂ tables, guided max-hold test, recent history, Health sync. LIFETIME PRO — ONE-TIME PURCHASE Apple Watch app, custom table builder, unlimited history & stats, auto-progressing tables, CSV export, all breathing buddies, all breathwork patterns. No subscription. No account. No tracking. Your data never leaves your device. SAFETY Dry training only. Never practice breath-holds in or near water without a trained buddy. Train sitting or lying down. This app is not medical advice.