How often should I train for freediving?

3–4 sessions per week is ideal for progression. Each week should include 1–2 dry CO₂ or O₂ table sessions, 1 pool or open-water dive session, and 2–3 daily dry drill sessions (breathing, stretching, Frenzel practice). More is not always better — rest is when adaptation happens.

Can I do breath-hold training alone at home?

Dry static apnea (on land, not in water) is safe to practice solo. CO₂ and O₂ tables on land carry minimal risk. Never do any breath-hold training in water, bath, or pool without a trained buddy watching you at the surface.

What is LMC and how do I respond to it?

LMC (Loss of Motor Control) is a sign of hypoxia — the diver's muscles begin to twitch or shake as they surface. It is a pre-blackout warning. If your buddy shows signs of LMC: pull them to the surface immediately, support their airway, give the rescue breathing signal, call for help. LMC during training means the session ends — no more dives that day.

Training

Freediving Training Plans & Drills

Structured programmes for beginner and intermediate freedivers. Follow these plans to build CO₂ tolerance, increase your breath-hold, and dive deeper — safely.

4-Week Plan CO₂ Tables O₂ Tables Dry Drills Safety Rules

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Never train in water alone. All breath-hold training in a pool or open water requires a trained buddy watching from the surface. Dry static apnea on land is the only solo breath-hold practice that is safe.

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4-Week Beginner Programme

Zero to 10m

Designed for freedivers who have completed or are about to complete an AIDA 1 or AIDA 2 course. This programme builds the foundation: relaxation, CO₂ adaptation, and comfort in the water — all before focusing on depth.

Week 1

Relaxation & Breathing Mechanics

›Daily 10-minute diaphragmatic breathing practice — lie flat, hand on belly
›Dry static apnea: 3 × relaxed holds with 2× recovery (aim 1:00–1:30)
›Pool session: bubble-free exhale descents to 3m in vertical
›Meditation or body-scan session 3×/week (10 min)

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Milestone: Dry static hold of 2:00 with no tension in the body

Week 2

CO₂ Tolerance Introduction

›Beginner CO₂ table: 8 × 1:30 hold / 2:00 recovery — increase hold by 10s each session
›Pool: constant weight no-fins (CNF) to 6m — focus on equalisation at every metre
›Frenzel technique dry practice: 15 min daily (pinch nose, say 'K' sound)
›End-of-session stretch: piriformis, hip flexors, intercostals

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Milestone: Comfortable Frenzel equalisation to 8m

Week 3

Depth Progression & Efficiency

›Open-water session (buddy required): FIM to 10m — focus on glide, not kick
›CO₂ table: 8 × 2:00 hold / 2:00 recovery — aim for no urge to breathe in first 45s
›Dynamic apnea pool: 3 × 25m with 3-min rest — streamline kick, no splash
›Yoga: forward folds and cobra pose for thoracic flexibility

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Milestone: FIM descent to 10m with controlled equalisation

Week 4

Consolidation & Open Water

›Weekend open-water trip: 2 × guided CWT sessions with buddy to 10–12m
›O₂ table: 6 × 2:30 hold / 2:00 recovery — tolerance without LMC
›Review equalisation: mouthfill introduction from the surface (dry practice only)
›Log all dives: depth, time, surface interval, how you felt

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Milestone: CWT to 12m with calm, relaxed ascent and no squeeze

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CO₂ Tolerance Training

Extend comfortable breath-hold time

CO₂ tables train your body to tolerate rising carbon dioxide — the primary trigger for the urge to breathe. Higher CO₂ tolerance means you can remain relaxed longer before feeling the contraction reflex. Do these dry (on land) or in a pool with a buddy present. Never do breath-hold training alone in water.

Beginner Table

Constant hold, shrinking rest

›8 rounds: 1:30 hold → 2:00 rest
›8 rounds: 1:30 hold → 1:45 rest
›8 rounds: 1:30 hold → 1:30 rest
›Week progression: increase hold by 15s once all 8 rounds feel controlled

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Milestone: 8 × 2:00 hold / 2:00 rest without distress

Intermediate Table

Progressive hold, fixed short rest

›Round 1: 1:30 hold / 1:30 rest
›Round 2: 2:00 hold / 1:30 rest
›Round 3: 2:30 hold / 1:30 rest
›Rounds 4–8: 3:00 hold / 1:30 rest

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Milestone: 5 × 3:00 hold with 1:30 rest — diaphragm contractions present but controlled

Advanced Table

High CO₂ stress adaptation

›8 rounds: hold to first strong contraction + 20s, then 1:00 rest
›This is an uncomfortable table — stay calm during contractions
›Do not exceed 8 rounds; rest 72h before repeating
›Warm up with 5 min diaphragmatic breathing before starting

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Milestone: Controlled response to contractions — calm, no panic, correct recovery

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O₂ Training

Extend maximum breath-hold capacity

O₂ tables increase your maximum breath-hold time by training oxygen efficiency. Unlike CO₂ tables, rest periods stay constant while hold times increase. These are taxing — only do O₂ training 2× per week with at least 48h between sessions. Perform with a buddy whenever in water.

Foundation

Base-level O₂ adaptation

›6 rounds: 2:00 hold / 2:00 rest
›Progress when all 6 rounds feel manageable (typically 2–3 weeks)
›Breathe slowly during rest — no deep gasping
›Track your baseline max hold each week (dry, on land)

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Milestone: 6 × 2:00 with controlled recovery and no lightheadedness

Progressive Load

Systematic hold increase

›Week 1: 6 × 2:30 hold / 2:00 rest
›Week 2: 6 × 3:00 hold / 2:00 rest
›Week 3: 6 × 3:30 hold / 2:00 rest
›Increase by 30s only when current hold feels non-maximal

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Milestone: 6 × 3:30 hold / 2:00 rest — dry max hold should improve by 1–2 minutes

Peak Week

Race-day simulation

›Session 1: 3 × max hold / 5:00 rest (log each hold time)
›Session 2: 6 × 3:30 hold / 2:00 rest
›Session 3: Rest — gentle yoga or breathwork only
›Log HRV or morning resting HR to monitor recovery

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Milestone: Dry max hold exceeds training-table hold by 30–60s

Dry Training Drills

Land-based training you can do anywhere. These drills build the physical foundation — lung capacity, thoracic flexibility, and equalisation mechanics — that pool time cannot replace.

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Diaphragmatic Breathing

10 min daily

Lie flat, one hand on belly, one on chest. Breathe so only the belly hand moves. Inhale for 4 counts, exhale for 6. Builds breathing efficiency and parasympathetic activation.

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Intercostal Stretches

5 min daily

Seated or standing, raise one arm overhead and lean away from it. Hold 30s each side. Frees the intercostal muscles that restrict full lung volume — directly increases TLC (total lung capacity).

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Frenzel Technique Practice

15 min, 3×/week

Pinch nose. Make a 'K' or 'T' sound with your tongue pressing backward against the soft palate. You should feel air moving into the ears without using your diaphragm. Practice until automatic.

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Dry Static Apnea

Per CO₂ table above

Perform CO₂ or O₂ tables on land (sitting or lying down). Safe for solo practice on land — never in water alone. Builds tolerance without needing pool access.

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Yoga: Forward Folds

10 min, 3×/week

Seated forward fold (paschimottanasana) and wide-leg forward fold release the hamstrings and lower back — tight posterior chain restricts streamline position and increases drag underwater.

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Cobra & Backbend

5 min daily

Cobra pose and sphinx gently open the thoracic spine and anterior chest. Combined with intercostal stretching, this can improve your total lung volume pack by 10–15% over months of consistent practice.

Training Safety Checklist

Follow these rules at every session — no exceptions.

1
Never train alone in water — always have a trained buddy watching from the surface
2
No hyperventilation before any breath-hold — 3 slow relaxed breaths maximum
3
Minimum surface interval: at least twice the duration of your dive
4
Stop the session if you feel tingling in hands or face (hypocapnia sign)
5
LMC (loss of motor control) during a session → stop, rest, debrief with buddy
6
Never push through headache, dizziness, or chest squeeze
7
Inform your buddy of your target depth and time before each dive
8
Never train with breath-hold to failure alone, even dry on land
9
Wait at least 3 hours after eating before breath-hold training in water
10
Stop all CO₂ tables if experiencing extreme diaphragm spasms or distress

Track Your Progress

Use our breathing table generator to time your sessions, log your personal bests, and connect with the FAI community.

Open Breathing Table Generator Safety Rules →Equalisation Guide →Mental Training →