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Training Co2 and O2 Tables

Updated: Feb 10, 2018

Static training may not be as much FUN as Freediving in caves, but it is the foundation of Freediving. It's also a good way of pushing your limits safely and knowing yourself better in this respect. Always dive with a buddy-even when doing static training.





Why we use the Static Tables?

In a nutshell, it is Co2 which causes the urge to breathe. So these tables are designed to accustom our mind and body to high levels of Co2. The longer we hold our breathe the more Co2 builds up in our lungs and O2 decreases. By gradually increasing our tolerance to Co2 we are increasing the breathe hold, simple.  While holding your breath according to the tables remember to always have a buddy if you are in the water and to be safe on land. Violation of the table limits may cause permanent damage to the respiratory system, do not practice more than one table per day ! Enjoy and do not over do it.



“The urge to breath started at around 1.20, I couldnt believe that I could hold it for another minute. It actually wasn't that hard- I guess I must be increasing my tolerance of CO2”

CO2 Tolerance Table

The following static table is designed to accustom the body to high levels of carbon dioxide by reducing the duration of resting time between fixed breath hold periods. The duration of the timed breath hold should not exceed 50% of your personal best and the table should consist of no more then 8 cycles. The following table consists of 8 cycles and is based on a personal best of 3 minutes;

rest – 2:30 min ; hold – 1:30 min

rest – 2:15 min ; hold – 1:30 min

rest – 2:00 min ; hold – 1:30 min

rest – 1:45 min ; hold – 1:30 min

rest – 1:30 min ; hold – 1:30 min

rest – 1:15 min ; hold – 1:30 min

rest – 1:00 min ; hold – 1:30 min

rest – 1:00 min ; hold – 1:30 min


Total duration 25:15 min

This table can be adjusted to your ability by changing the breath hold duration to 50% of your personal best or by reducing/prolonging the duration of the initial resting period.



O2 Tolerance Table

The following static table is designed to accustom the body to extremely low levels of oxygen by prolonging the duration of breath holds between fixed resting periods. The duration of the last breath hold in this table should not exceed 80% of your personal best and the table should consist of no more then 8 cycles. The following table consists of 8 cycles and is based on a personal best of 3 minutes;

rest – 2:00 min ; hold – 1:00 min

rest – 2:00 min ; hold – 1:15 min

rest – 2:00 min ; hold – 1:30 min

rest – 2:00 min ; hold – 1:45 min

rest – 2:00 min ; hold – 2:00 min

rest – 2:00 min ; hold – 2:15 min

rest – 2:00 min ; hold – 2:30 min

rest – 2:00 min ; hold – 2:30 min

Total duration 30:45 min

This table can be adjusted to your ability by changing the maximum breath hold duration to 80% of your personal best or by reducing/prolonging the duration of resting periods between breath holds.


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