Breathing
Table Generator
4 preset protocols (beginner → intermediate) or generate a custom table from your STA PB. Built-in timer with hook breathing guide, contraction counter, and post-session coach note.
Safety first: Never perform breath-hold exercises alone in water. O₂ tables carry blackout risk — always train in water with a trained safety buddy. Dry statics on land are safe solo.
Preset Protocols
CO₂ Starter
Fixed 1:00 holds with gradually shorter recovery.
Builds CO₂ tolerance. Hold is constant — you train your urge-to-breathe reflex, not max effort.
CO₂ Intermediate
1:30 holds with recovery dropping from 2:30 to 1:00.
Forces your body to clear CO₂ faster over the session. Do not hyperventilate between rounds.
O₂ Starter
Progressive holds from 1:00 to 2:00, constant 2:00 recovery.
Trains hypoxic tolerance by extending each hold. Each round pushes a little closer to your limit.
O₂ Intermediate
Progressive holds from 1:30 to 3:15, constant 2:00 recovery.
High-intensity. Only when well-rested. Always train with a buddy in water. Risk of blackout is real.
Custom Table
Generate a personalised table from your STA personal best.
Understanding the Tables
CO₂ Table
Goal: Increase CO₂ tolerance — your ability to remain calm as CO₂ builds during a dive.
Structure: 8 rounds. Hold time is constant (usually 50–70% of your PB). Recovery time starts at 2× hold and decreases by 15 seconds each round.
Result: By the final rounds your CO₂ is elevated when you begin each hold, training your body not to panic at the urge-to-breathe sensation.
O₂ Table
Goal: Push your body to function at lower oxygen levels, extending your maximum breath hold.
Structure: 8 rounds. Recovery time is constant (usually 2 minutes). Hold time starts at 50% of your PB and increases by ~10–15 seconds each round.
Caution: O₂ tables approach your physiological limits. Always do these in a pool with a buddy, never alone.
Frequently Asked Questions
What is a CO₂ table in freediving?
A CO₂ table is a structured breath-hold training exercise designed to increase your CO₂ tolerance. In a CO₂ table, the hold time stays constant across 8 rounds while the recovery time decreases. This progressively forces your body to tolerate higher CO₂ levels without panicking, extending your comfortable breath-hold duration.
What is an O₂ table in freediving?
An O₂ table is a structured breath-hold training exercise designed to increase your oxygen efficiency. In an O₂ table, the recovery time stays constant while the hold time increases across 8 rounds. This trains your body to function at progressively lower oxygen levels, extending your maximum breath hold.
How long should I practise breathing tables?
3–4 sessions per week is sufficient for most beginners. More frequent training gives diminishing returns and increases fatigue. Always do dry tables on land, or wet statics with a buddy in a pool. Allow 48 hours between hard O₂ table sessions.
Can I do breathing tables alone?
Dry static tables (on land, lying flat) can be practised alone. Wet static tables in a pool must always have a trained buddy watching, even in shallow water. Never do breath-hold exercises in deep or open water without supervision.