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