Rounds6
Rest2:00
Six holds rising slowly from 40% to 80% of your best time – with a fixed 2-minute rest.
Your benefit: Your body learns to stay calm on less oxygen – the holds feel shorter every time.
How the exercise works
- 1.Before you start: breathe calmly, relax your mind. 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 – holds get longer each round (40 to 80 % of your best time).
- 3.Then take 3–5 deep breaths, and fully calm your breathing and body during the 2-minute rest.
- 4.At “Hold soon”, breathe in deeply and begin the next round.
- 5.All 6 rounds in this rhythm – as relaxed as possible, no fighting.
- 6.Do not train on the same day as the CO₂ table.
The O₂ table trains tolerance to low oxygen. The stepped progression from 40 to 80 percent of your best time keeps every round doable; the final round challenges you without touching your maximum. The constant 2-minute rest gives your body enough recovery so that the oxygen aspect is trained rather than the CO₂ stimulus. Do not train it on the same day as the CO₂ table – give your body time to adapt.
Practise breath-hold exercises on dry land only, never alone in the water, no hyperventilation. Stop immediately if you feel unwell.
