At YOGA | APNEA, this hub introduces the two classic freediving tables, CO₂ and O₂, and how they fit into safe, effective training. Start with the summaries below, then review Safety & Precautions. From here you can jump to the dedicated CO₂ and O₂ pages for detailed routines, dry and pool versions, and specific safety notes.

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CO₂ Tables

What they are: CO₂ tables keep the breath-hold duration relatively stable, while progressively shortening the rest intervals. This builds tolerance to rising carbon dioxide, improves relaxation under discomfort, and teaches efficient recovery breathing.

Why use them: Better CO₂ tolerance helps you stay calm, delay urge-to-breathe signals, and maintain clean technique in static and dynamic sessions, which supports depth work later on.

Before you start, review Safety & Precautions.

Go deeper: open the dedicated page for structure, examples, dry and pool variants, and CO₂-specific safety
→ /tables/co2
 

Buttons you can place near this block:

CO₂ Tables” → /tables/co2

Read Safety & Precautions” → #safety

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O₂ Tables 

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What they are: O₂ tables increase the breath-hold duration step by step, while keeping rests more constant. This trains oxygen efficiency, mental pacing, and finishing strong with clean recovery.

Why use them: Improved oxygen utilization supports longer statics, smoother dynamics, and more confidence when progressing time at the surface or distance in the pool.

Before you start, review Safety & Precautions.

Go deeper: open the dedicated page for structure, examples, dry and pool variants, and O₂-specific safety
→ /tables/o2

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Buttons you can place near this block:

O₂ Tables → /tables/o2

Safety & Precautions” → #safety

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Safety & Precautions

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Freediving table work is powerful when applied with patience, supervision, and smart progressions. Never train in water alone, always have an attentive buddy and clear signals. Keep sessions focused and short, prioritize quality over quantity, and stop immediately if you feel unwell, light-headed, or confused. Respect rest days, hydrate well, and avoid table work when fatigued or ill. Dry sessions are safer than pool sessions, pool sessions require strict buddy protocols, surface blackouts can happen in water even with “easy” tables, so supervision is essential.

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For specific nuances, read the safety notes inside each subpage, they expand on typical pitfalls for each table type:

Safety & Precautions for CO₂ Tables → /tables/co2#safety

Safety & Precautions for O₂ Tables → /tables/o2#safety