🤿 Freediving & Apnea Conditioning
CO2 Table Generator & Trainer
Custom apnea training tables for freedivers, surfers, and breathwork enthusiasts. Desensitize your chemoreceptors to carbon dioxide with automated guided rounds.
Generate Your Training Table
02:00
Rest / Breathe
How CO2 Tables Work in Apnea Training
CO2 tables are the most respected training protocol in freediving and breath-holding athletics. When holding your breath, your oxygen saturation remains relatively high (usually above 90% for the first two minutes in healthy adults). The suffocating urge to breathe is triggered almost entirely by the accumulation of carbon dioxide (hypercapnia).
CO2 Table (Tolerance Training)
The hold time stays constant (usually ~50% of your max), while the recovery rest shrinks each round (e.g. from 2 minutes down to 30 seconds). Because your body does not have enough time to expel all CO2 between holds, arterial carbon dioxide steadily accumulates across the 8 rounds.
Goal: Desensitize medullary chemoreceptors to tolerate higher CO2 without panic.
O2 Table (Hypoxia Training)
The recovery rest stays fixed and generous (usually 2 minutes), allowing complete clearance of CO2, but the hold time increases each round (e.g. from 30 seconds up to 80% of your personal best).
Goal: Train cellular efficiency and oxygen economy under true low-oxygen states.
Recommended Weekly Schedule
Apnea training creates central nervous system fatigue just like weightlifting. Train no more than 3 to 4 sessions per week, alternating between CO2 tables and restorative breathing exercises like our box breathing and 4-7-8 trainer. Never perform two max attempts or two full tables back-to-back on the same day.