TekoThree ways to build
Teko Engine builds and adjusts on its own. Teko + Me lets you build the structure and have Teko review it and flag imbalances. Free puts you in charge. The safety checks stay on in all three.
Features
What Teko does
A training app that began with running and strength, and grew into what holds both up: recovery, mobility, hydration, sleep and how you feel.
Training
511 curated exercises
Each with primary, secondary, antagonist and stabiliser muscles, movement pattern and execution demand — that is what makes a coherent session possible, rather than a random list.
Search by machine
At the gym and don't know what that machine is called? The search recognises 16 machines by name and nickname, in Portuguese and English, and shows what you can do on them.
Execution and progression
Sets, loads and reps logged during the session, with progression suggested from your own history and the effort you reported.
14 goals
From general health and weight loss to 5K, 10K, half marathon, marathon, triathlon and duathlon — and the training genuinely changes with what you chose.
From bodyweight to a full gym
Six equipment levels, from "none" to a fully equipped gym. The plan uses what you have, not what would be ideal.
Running
GPS with your route
Pace, distance, time and the shape of your route on a street map. A foreground service with a visible notification, so tracking continues with the screen off.
Race Mode
A target by time or by pace, followed during the run, with its own summary at the end. Race week shows up in your plan.
Six workout types
Base, interval, tempo, long, progressive and recovery — spread across the week according to your goal, not repeated out of habit.
What holds the training up
Training is the visible part. The rest decides whether it works.
Daily check-in
Sleep, energy, mood, fatigue and pain become a picture of today's readiness — one that adjusts the session instead of just becoming a pretty number on a dashboard.
Guided mobility
33 exercises in ready-made routines: running warm-up, morning routine, post-run cool-down, a dedicated session and a relief routine.
Breathing and relaxation
Five to eight minutes of slow breathing and progressive muscle relaxation. It is well-being, with no clinical promise attached.
Hydration, steps and mood
Light tracking, with reminders you configure — and that disappear when you don't want them. The app does not scold you for days without an entry.
Body composition
Weight, measurements and body-composition strategies explained — always presented as an estimate, never as a clinical measurement.
Menstrual cycle
Optional and off by default, with consent made prominent. The design is conservative: the symptom you logged counts for more than any prediction.
Nutrition and supplements: education, never prescription
Nutrition in Teko is contextual and educational: a suggestion for the day, tips by goal and respect for your dietary restrictions. There is no meal log, no calorie counting and no food database — and that absence is deliberate.
Supplementation covers 12 protocols with what the evidence supports, what each is for and what remains unknown. Teko informs and guides; it does not prescribe.
Learning inside the app
25 science-education topics, across seven areas, explain the concepts behind what you see — in human language, with no jargon thrown at you. If the app uses a term, it explains the term.
Your data
Encrypted database
Your whole history lives in a single AES-256 database on your device, with the key in the operating system's keystore. The app works offline.
Encrypted backup
A file protected by a password only you know, to carry your history to another phone. Without the password nobody opens it — not even the developer.
Erase for real
At three levels: only the training history, the app's data while keeping the account, or everything and the account. Immediate and permanent.
Health Connect, read only
If you allow it, Teko reads steps, sleep, heart rate, distance and other signals from your device. It never writes anything back.
No ads, no analytics
No advertising, analytics or profiling SDK. No automatic crash reporting. No log file on the device.
App lock
A local account with a password or PIN at launch, and biometrics as a shortcut. Password and PIN stored only as a hash, never in plain text.
Details that matter in daily use
- Full Portuguese and English, at exact parity — including the explanations the app generates.
- Works without a wearable, and says when a number is an estimate.
- History and consistency with month-to-month comparison over an equivalent window, day-of-week patterns and a mix by modality.
- Music in one tap: Teko opens your playlist in your streaming app, without asking for a sensitive permission.
- Achievements to share, whenever you want — never automatically.