Pictured: Our instructor doing his training in the Pool
Apnea Tables: Finding Your Training Rhythm
Apnea tables are an effective tool for improving your freediving performance, but how often should you practice them? It’s a question many freedivers ask, and the answer isn’t one-size-fits-all. It depends on various factors, including your experience level, training goals, and overall recovery capacity.
General Guidelines for Training Frequency:
Beginners: If you’re new to apnea tables, starting with 2-3 sessions per week is a good approach. This allows your body to adapt to the training while preventing overtraining.
Intermediate Freedivers: As you gain experience and your body adapts, you can gradually increase the frequency to 3-4 weekly sessions.
Advance Freedivers: Experienced freedivers may train with apnea tables 4-5 times per week, but listening to your body and adjusting the frequency based on your recovery and performance is essential.
Factors Affecting Training Frequency:
Recovery Capacity: Your body needs time to recover between training sessions. Adequate sleep, proper nutrition, and active recovery techniques like stretching and light exercise can help optimize recovery.
Training Intensity: If you’re doing intense CO2 or O2 tables, you may need more recovery time than if you’re doing lighter sessions.
Other Training: If you’re also doing pool or depth training, consider adjusting the frequency of your apnea tables to avoid overtraining.
Individual Differences: Everyone’s body is different. Some people recover faster than others, so listening to your body and adjusting your training is important.
Signs of Overtraining:
Decreased Performance: If you’re not seeing progress or your breath-hold times are decreasing, it may be a sign of overtraining.
Fatigue: Feeling constantly tired or lacking energy can indicate that your body needs more rest.
Irritability and Mood Changes: Overtraining can also affect mood and mental well-being in a negative way.
Increased Resting Heart Rate: If your resting heart rate is higher than usual, it could be a sign that your body is stressed.
Listen to Your Body
The most important factor in determining how often to train is listening to your body. Pay attention to how you feel physically and mentally. If you’re feeling tired or not performing well, take a rest day or reduce the intensity of your training.
Remember, consistency is key, but overtraining can harm your progress. Finding the right balance is crucial for optimal performance and long-term success in freediving.
Tip: Consider tracking your training sessions and noting how you feel afterward. Logging your sessions in freediving apps like the Apnea Assistant can help you identify patterns and determine the ideal training frequency for your body.
Following these guidelines and listening to your body can create a safe and effective training plan to help you reach your freediving goals.
