O₂ TABLE

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. 1.Breathe calmly for 2 minutes between rounds
2. 2.Holds rise from 40% to 80% of your best time
3. 3.Stay as relaxed as possible on every hold – don't fight
4. 4.Don't train it on the same day as the CO₂ table

Practise breath-hold exercises on dry land only, never alone in the water, no hyperventilation. Stop immediately if you feel unwell.