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TABLES & TRAINING
CO₂ and O₂ Apnea Tables for Freediving Training
CO₂ and O₂ apnea tables are classic tools used to improve carbon dioxide tolerance, hypoxia management, and mental relaxation during breath-holds. On this page, you’ll find examples of dry and pool (static/dynamic) tables, organized by level, so you can tr progrissively and safely.
What Apnea tables are and what they are used for
Apnea tables are structured training plans that alternate breath-holds with recovery times. Their main purpose is:
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CO₂ tolerance training, by progressively shortening recovery times.
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O₂ tolerance training, by progressively lengthening breath-holds.
With these tables, you don’t need to do a max every day. Instead, you train in a controlled and technical way.
Apnea tables help you to:
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Increase breath-hold time in static, dynamic, and depth.
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Feel more comfortable when the urge to breathe appears.
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Practice mental relaxation, concentration, and movement efficiency.
CO₂ Tables – Dry Training
These tables are normally done in static apnea, at home or in another controlled environment. They complement AIDA 2, AIDA 3, and AIDA 4 training and help improve CO₂ tolerance between water sessions.
You can design your own table following a key rule:
the first recovery should never exceed 2:00 minutes, which is roughly the time your body needs to reset CO₂ levels. Longer rests provide no benefit.
After that, recovery time is progressively reduced.
Dry CO₂ tables usually include at least 8 rounds.
CO₂ Table – Beginner Level (Dry Static)
GOAL: Get familiar with contractions and rising CO₂ levels without long training sessions.
Suggested structure:
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Rounds: 8–10
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Fixed apnea: 1:00
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Recovery: start with 2:00 and reduce by 15 seconds each round
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Classic CO₂ Table – Intermediate Level (Dry Static)
This is the classic CO₂ table: the breath-hold stays the same, and recovery shortens round by round.
Goal:
Adapt the body to higher CO₂ levels while maintaining stable technique and relaxation.
Example for a target breath-hold of 2:00:
Advanced CO₂ Table – Dry Static
For this level, you can adjust breath-hold time to 50–60% of your comfortable static PB.
CO₂ Tables in the Pool (Dynamic)
These tables focus on CO₂ tolerance and lactic-acid management.
In pool tables, we follow the same rule: avoid recoveries longer than 2:00 minutes and aim for 6 or more rounds.
Some popular tables go up to 16 repetitions.
Golden rule: never do dynamics alone. Always train with a competent buddy and clear safety protocols.
Beginner Level – 16 × 25 m Dynamic CO₂
GOAL: Adapt to multiple short breath-holds with controlled recovery and relaxed technique.
Basic structure:
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Distance: 25 m dynamic
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Repetitions: 16
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Recovery: maximum 1:00 (25 m does not create long apneas, so longer recoveries reduce the training effect)
Intermediate Level – 25 m Fast + 25 m Slow
GOAL: Train CO₂ tolerance, technique, and rhythm control under fatigue.
Suggested structure (single breath-hold):
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25 m fast
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Turn without surfacing
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25 m very slow and relaxed
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Repetitions: 6–8
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Recovery: start at 2:00 and gradually shorten each round
Record how each round feels and adjust distance, pace, or recovery if technique drops.
Advanced Level – 50 m with Fixed Departure Time
GOAL: Maintain several 50 m breath-holds with increasingly demanding recovery windows.
Structure:
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Choose a total cycle time (e.g., 2:00 between the start of one breath-hold and the next).
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Swim 50 m dynamic.
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Whatever time remains until 2:00 is your recovery.
O₂ Tables: What They Are and Why They Are Different
O₂ tables train hypoxia tolerance.
Unlike CO₂ tables, where the stimulus is to shorten recovery, in O₂ tables:
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Recovery remains constant, and
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Breath-hold time increases each round.
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Your body adapts to staying relaxed and efficient at progressively lower oxygen levels.
Because the hypoxic phase can be intense, O₂ tables require more experience and must be approached conservatively.
O₂ Table for Dry Static – Adjustable for All Levels
This model uses 4 rounds with fixed 2:00 minute recoveries.
Only the apnea time changes depending on level.
General structure:
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Rounds: 4
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Recovery: 2:00 fixed
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Apnea: progressive according to level
Beginner
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1:00
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1:30
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2:00
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2:30
Intermediate
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2:00
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2:30
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3:00
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3:30
Advanced
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3:00
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3:30
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4:00
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4:30
You can adapt or repeat the table depending on conditioning and experience.
O₂ Table for Dynamics (Pool)
This version adds increasing distance (or apnea duration) with constant recovery.
Beginner
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25 m
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35 m
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40 m
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50 m
Recovery: 2:00–2:30
Intermediate
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35 m
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45 m
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55 m
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65 m
Recovery: 2:00
Advanced
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50 m
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60 m
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70 m
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80 m
Recovery: 1:45–2:00
Here the hypoxic stimulus is strong, so perfect technique and safety are essential.
How to Integrate These Tables Into Your Training at YOGA | APNEA
At YOGA | APNEA, we use these tables as complementary tools within a complete freediving training system that includes:
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AIDA courses from beginner to advanced in Dahab.
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Technical sessions in pool, open water, and line training at Lighthouse and the Blue Hole.
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Yoga, breathwork, and mental training to improve relaxation and recovery between dives.
Check: FREEDIVING COURSES | YOGA+FREEDIVING | YOGA COURSES
General recommendations
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Start with beginner CO₂ dry tables, maximum 2–3 times per week.
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Move to intermediate and pool tables only when your technique is stable.
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Introduce O₂ tables only once you have a solid CO₂ foundation and strong mental control.
