Training

Premade training

Curated breath-hold tables, pool/depth/dry workouts, and challenges from admins. Train tables instantly or add sessions to your plans.

Breath-hold tables

Pool workouts

Depth workouts

Dry workouts

Challenges

4 items require a free account to use.

Breath-hold tables

CO₂, O₂, breathing patterns, and custom tables with guided timers — start training in one tap.

CO₂

Beginner CO₂ Table

Fixed 1:00 hold, rest decreases by 15s each round. Builds CO₂ tolerance.

8 roundsTotal 16m 55s

O₂

Beginner O₂ Table

Fixed 1:30 rest, hold increases by 15s each round. Builds O₂ tolerance.

8 roundsTotal 21m 40s

Breathing

Box Breathing 4 Seconds

Box breathing 4 seconds inhale, 4 seconds hold, 4 seconds exhale and 4 seconds hold.

24 cyclesTotal 6m 34s

Breathing

Box Breathing 5 Seconds

Box breathing 5 seconds inhale, 5 seconds hold, 5 seconds exhale and 5 seconds hold.

24 cyclesTotal 8m 10s

Fixed

CO₂ One Breath 10 x 1:00 / 10 s rest

One breath table. 10 x 1:00 minute with 10 s rest = 1 breath.

10 roundsTotal 11m 40s

Fixed

CO₂ One Breath 20 x 1:00 / 10 s rest

One breath table. 20 x 1:00 minute with 10 s rest = 1 breath.

20 roundsTotal 23m 20s

Fixed

CO₂ One Breath 30 x 1:00 / 10 s rest

One breath table. 30 x 1:00 minute with 10 s rest = 1 breath.

30 roundsTotal 35m

CO₂

CO₂ Table - 10 × 1:15

Ten-round CO₂ table with 1:15 holds and rest from 2:00 decreasing by 10 s. Popular in pool groups for steady progression without jumping straight to 1:30 holds.

10 roundsBreathe-up 2:00Total 26m 30s

CO₂Sign in

CO₂ Table - Advanced 10 x 2:00

For experienced dry trainers: 10 × 2:00 holds with rest from 2:30 decreasing by 15 s. High CO₂ load - use only when 1:30 tables feel comfortable. Requires sign-in. Never train this intensity alone in water.

10 roundsBreathe-up 2:30Total 36m

CO₂

CO₂ Table - Club Standard 8 x 1:30

The classic club CO₂ table used worldwide: 8 × 1:30 holds, rest from 2:15 down by 15 s each round. Builds tolerance to rising CO₂ while keeping holds manageable. Dry land or as pool preparation only with a buddy.

8 roundsBreathe-up 2:00Total 24m 30s

CO₂Sign in

CO₂ Table - Endurance 12 × 1:30

Longer CO₂ session: 12 × 1:30 holds, rest from 2:00 decreasing by 10 s. For athletes who already complete 8-round 1:30 tables easily. High total volume — schedule extra recovery afterward.

12 roundsBreathe-up 2:30Total 33m 20s

CO₂

CO₂ Table - Gentle 8 x 1:00

Softer CO₂ progression: 8 × 1:00 holds, rest from 2:30 decreasing by 20 s per round. More recovery between holds than the classic 15 s steps — good after illness or a heavy training week.

8 roundsBreathe-up 2:00Total 20m 30s

CO₂

CO₂ Table - Intro (0:45)

Gentle first CO₂ table: 8 × 0:45 holds with rest starting at 2:00 and decreasing by 15 s. Suitable for new dry trainers or return after a break. Stop if you feel strong contractions or dizziness.

8 roundsBreathe-up 1:30Total 16m 15s

CO₂

CO₂ Table - Light 6 × 1:00

Short CO₂ primer: 6 × 1:00 holds, rest from 2:00 decreasing by 20 s. Use on travel days, before technique work, or as a warm-up before an O₂ table. Not a substitute for full weekly CO₂ training.

6 roundsBreathe-up 1:30Total 14m 10s

CO₂

CO₂ Table - Pool Prep 8 1:20

Balanced table before pool sessions: 8 × 1:20 holds, rest from 2:00 down by 15 s. Slightly shorter than the 1:30 classic — useful when you will dive soon after dry warm-up.

8 roundsBreathe-up 2:00Total 21m 25s

CO₂

CO₂ Table - Short Holds Recovery

Light CO₂ exposure for recovery weeks: 10 × 0:45 holds, rest from 1:45 decreasing by 10 s. Keeps adaptation without long holds. Ideal between depth camps or when fatigued.

10 roundsBreathe-up 1:30Total 18m 45s

Fixed

Dry Cycles - 1:15 / 2:15

Eight equal 1:15 holds with 2:15 recovery. Middle-ground dry session when you want volume without CO₂ or O₂ progression. Useful for technique work (diaphragm relaxation, body position).

8 roundsBreathe-up 2:00Total 27m 45s

O₂

O₂ Table - 1:30 Base

Intermediate O₂: holds start at 1:30 and increase by 15 s with 2:00 rest. For divers who have completed the 1:00-start table for several weeks. Stop the last hold if form or relaxation breaks down.

8 roundsBreathe-up 2:00Total 35m

O₂

O₂ Table - 10 × 1:15 to 2:45

Ten-round O₂ with 2:00 rest and holds from 1:15 increasing by 10 s. Smaller steps than the classic +15 s table - popular when building toward a personal best STA gradually.

10 roundsBreathe-up 2:00Total 40m

O₂Sign in

O₂ Table - Advanced Peak

Demanding O₂: 8 rounds starting at 1:30 (+15 s) with only 1:00 rest. For experienced athletes — insufficient recovery can cause hypoxia symptoms.

8 roundsBreathe-up 2:30Total 28m 30s

O₂

O₂ Table - Club Standard 2:00 rest

The standard O₂ progression taught in most courses: 8 rounds, 2:00 rest between holds, starting at 1:00 and adding 15 s each round (final round is a long hold only). Classic dry protocol before depth or pool PB work.

8 roundsBreathe-up 2:00Total 31m

O₂

O₂ Table - Competition Week

Moderate O₂ during taper: starts at 1:45 (+15 s), 3:00 rest, 8 rounds. Maintains feel for long holds without the stress of short rest. Use in the week before a competition, not as daily training.

8 roundsBreathe-up 2:00Total 44m

O₂

O₂ Table - Intro 1:00 start

Entry-level O₂ table: 8 rounds with 2:30 recovery and holds starting at 1:00, increasing by 15 s. Teaches longer comfortable breath-holds without aggressive CO₂ loading. Full recovery between holds is the priority.

8 roundsBreathe-up 1:30Total 34m

O₂

O₂ Table - Long Recovery (3:00)

Conservative O₂ table with 3:00 rest between holds (start 1:00, +15 s). Extra recovery suits hot weather, high fatigue, or when combining with other training the same day. Slower but safer progression.

8 roundsBreathe-up 2:00Total 38m

O₂Sign in

O₂ Table — Short Rest (1:00)

Harder O₂ variant: 1:00 rest between holds (start 1:00, +15 s). Only for advanced dry trainers who tolerate hypoxic sensations.

8 roundsBreathe-up 2:00Total 24m

Fixed

STA Rhythm - 1:30 / 2:00

Eight rounds of 1:30 hold with 2:00 recovery. Neutral load - good for maintaining breath-hold comfort between intensive CO₂/O₂ blocks. Often used in weekly periodization as an “easy” day.

8 roundsBreathe-up 2:00Total 28m

Fixed

STA Warm-up - 1:00 / 1:30

Six easy rounds of 1:00 hold and 1:30 recovery. Standard warm-up before CO₂ or O₂ tables or before pool STA work. Focus on relaxation, not max effort.

6 roundsBreathe-up 1:30Total 15m

Pool, depth & dry workouts

Premade sessions to attach to days in your training plans.

Pool(2)

DNF

Pool — DNF endurance (6×50)

No-fins endurance set. Keep it controlled and prioritize a long glide. If technique degrades, shorten distance.

6 laps · 50m/lap · 90s rest · ~13m 30s

DYN

Pool — CO₂ dynamics (16×25, rest 0:30)

CO₂-style pool set: short rests create increasing CO₂ load. Keep distances comfortable and technique clean.

16 laps · 25m/lap · 30s rest · ~15m 30s

Challenges

Premade timed challenges and competition-style sets for your training plans.

CHAL

2 minutes hold and 100 meter DYNB

2 minutes of static breath hold with an 100 meter swim right after with no breath in between.

1 repetitions · 120s hold · 100m swim · ~3m

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