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TRAINING TOOLS
Train in and out of the water
Free resources to organize your breathing work, CO₂ tolerance training, and planning between in-person sessions.
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 train 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 usually done in static apnea, at home or in another controlled environment. They complement any type of training, whether you are taking a course, following a structured program, or simply aiming to push your limits.
You can design your own table by following one key rule: the first recovery should not exceed 2:00 minutes, as this is approximately the time your body needs to reset CO₂ levels. Longer rest periods don’t add value, since the goal is to progressively build CO₂ tolerance.
After that, recovery time is gradually reduced. Dry CO₂ tables typically 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.
