CO2 table generator: your apnea table from one number.
Enter your maximum breath hold. You get an 8-round CO2 table (or O2 table), and you can play it right here with a timer that counts every rest and hold. Free, no signup, nothing leaves your browser.
CO2 table: every hold is about half your max. Rests start at 2:00 and shrink by 15 seconds each round.
| Round | Breathe | Hold |
|---|
Dry training only. Sit or lie down, never in or near water without a trained buddy, and stop if you feel dizzy or get strong contractions. Skip a day between tables.
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What a CO2 table does
A CO2 table keeps the hold the same, about half of your max, and shortens the rest every round. Carbon dioxide builds up hold after hold, and you learn to stay relaxed through the urge to breathe, which is what ends most people's holds long before oxygen runs low. Eight rounds, two or three times a week, is the classic dose. The CO2 tables guide explains the physiology and a worked example.
What an O2 table does
An O2 table keeps the rest the same and lengthens the hold each round, from about 40% of your max up to about 85%. It trains tolerance to low oxygen and is the harder of the two; do it on a different day from a CO2 table. See the O2 tables guide.
How this generator sets the numbers
- CO2: hold = 50% of your max, rounded to 5 seconds. Rests start at 2:00 (2:30 if your max is over 3:00) and drop 15 seconds a round, never below 15 seconds.
- O2: rest = 2:00 every round. Holds climb from 40% to 85% of your max in eight even steps.
- No table is right for everyone. If the last rounds feel like a fight, shorten the hold and build back up. If they feel easy, retest your max first rather than pushing the table.
Apnea tables, apnea training tables, static tables
They are the same thing under different names: a scheduled set of breath holds and rests. "Static" means you are not moving; this generator is for dry static training, sitting or lying down.