Rounds5
Rest1,5 × Hold
Five holds rising from 50% to 85% of your best time – each rest is one and a half times the previous hold.
Your benefit: Approaches long holds under control without forcing a full maximum.
How the exercise works
- 1.Before you start: rested, on an empty stomach, breathing calmly. Ready? Start the exercise (a 10-second preparation follows).
- 2.On the signal, breathe in as deeply as you can and hold until the countdown ends – 5 holds, rising from 50 to 85 % of your best time.
- 3.Then take 3–5 deep breaths, then calm your breathing and body. Each rest is one and a half times as long as the hold before it.
- 4.At “Hold soon”, breathe in deeply and begin the next round.
- 5.85 % is the goal – deliberately no max attempt. Ideally once a week.
Max attempts are mentally expensive and need long recovery – that is why this table deliberately ends at 85 percent. If you regularly hold 85 percent relaxed, your maximum improves almost automatically. The rest equal to each hold gives you enough recovery to dive every step cleanly. Test your true maximum only every few weeks under good conditions, then update your best time – all tables adapt automatically.
Practise breath-hold exercises on dry land only, never alone in the water, no hyperventilation. Stop immediately if you feel unwell.
