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Category Sport & Fitness

Training Configuration

Training Mode

Personal Best (PB)

Intensity (% of PB)

50%

Rounds

Sequence Preview

#	Phase	Duration	Cumulative

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About

Static Apnea training is the foundation of freediving performance, focusing on two physiological adaptations: Hypercapnic tolerance (CO₂ resistance) and Hypoxic adaptation (O₂ conservation). This tool generates precise training schedules based on your PB (Personal Best), automating the complex timing required for these protocols.

CO₂ Tables force the body to function with high levels of carbon dioxide by decreasing rest intervals while maintaining fixed breath-hold durations. This trains the mammalian dive reflex to suppress the urge to breathe (diaphragmatic spasms).

O₂ Tables increase hypoxic tolerance by extending breath-hold durations while maintaining fixed rest intervals, effectively resetting the body's saturation alarm thresholds.

Safety Warning: Never practice apnea alone (blackout risk). This tool is for dry training (sofa/bed) only. Never train in water without a dedicated safety diver.

Formulas

The total duration T of a training session is the sum of all ventilation (rest) and apnea (hold) phases over n rounds:

T = n \sum i = 1 (t rest i + t hold i)

For a CO₂ Table, the rest time decreases by a constant difference Δt each round:

t rest i = t start - (i - 1) \times Δt

For an O₂ Table, the hold time increases similarly:

t hold i = t base + (i - 1) \times Δt

Reference Data

Tolerance Type	Primary Variable	Secondary Variable	Physiological Goal	Typical Rounds
CO₂ Table	t_rest (Decreases)	t_hold (Constant)	Delay onset of contractions; acidosis buffering.	8-16
O₂ Table	t_hold (Increases)	t_rest (Constant)	Extend maximum duration; saturation efficiency.	8-12
Square / Box	Equal Ratio	Equal Ratio	Rhythmic regulation; recovery; mental focus.	Unlimited
Wonka Table	Variable	Variable	Simulation of varying dive profiles.	6-10
One Breath	Max Effort	Variable Prep	Testing current limit (PB attempts).	1

Frequently Asked Questions

Perform a "One Breath" dry attempt after a 5-10 minute relaxation phase. Do not hyperventilate. Stop at the first sign of struggle or dizziness. Enter this time (e.g., 3:00) into the settings to auto-calibrate the tables.

Apnea tables require precise timing. If your phone locks, visual cues are lost, and some browsers may throttle the timer background process. This tool uses the Wake Lock API to prevent dimming during active training.

Stop immediately. Resume normal breathing. Failure is a sign of overtraining or fatigue. In the Settings, reduce the "Difficulty Percentage" (e.g., from 50% of PB to 40%) for your next session.

Hypercapnia is high CO2 (causes the urge to breathe/contractions). Hypoxia is low O2 (causes blackout). CO2 tables train you to tolerate the discomfort of the urge; O2 tables train your body to function with less oxygen.