What are CO2 Tables?

CO2 tables: your secret weapon for deeper dives

Ever wonder how freedivers manage to hold their breath for minutes at a time? It’s not just about having big lungs. A big part of longer breath holds is about training your body to tolerate high levels of carbon dioxide (CO2) and, via this, being able to hold your breath longer. And to do this training, this is where CO2 tables come in.

What are CO2 tables?

CO2 tables are structured training plans designed to increase one’s tolerance to high carbon dioxide levels. The mobile Freediving App we developed for Android and iPhone contains different CO2 tables. Still, the most common table – the ‘Classic CO2 Table’, is a series of breath holds with gradually decreasing rest times in between. This means you’ll hold your breath for a set time, then rest for a shorter and shorter period before your next breath hold.

Why focus on CO2 tolerance?

As you hold your breath, CO2 builds up in your body. This buildup triggers the urge to breathe—that burning sensation in your chest and that feeling of needing air right now. By practicing CO2 tables, you’re essentially teaching your body to get comfortable with higher levels of CO2, delaying that urge to breathe and allowing you to hold your breath for longer periods of time.

How do CO2 tables work?

CO2 tables typically consist of several rounds – usually 8 to 10, each with a breath-hold and rest time. The breath-hold time remains constant throughout the table, but the rest time between breath-holds decreases with each round. Here’s a simplified example of what we call a classic CO2 table:

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  Round 1: 2-minute breath hold, 2-minute rest
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  Round 2: 2-minute breath hold, 1.5-minute rest
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  Round 3: 2-minute breath hold, 1-minute rest

As you progress through the table, the shorter rest times don’t give your body enough time to eliminate the CO2 entirely, so the CO2 levels gradually increase with each round. This slow increase adds difficulty, and the gradual exposure helps your body adapt and build tolerance.

Benefits of CO2 tables:

Increased Breath-Hold Time: The primary goal of CO2 tables is to extend your breath-hold capacity, allowing you to dive deeper and stay underwater longer.

Improved Comfort: By training your body to tolerate higher CO2 levels, you’ll feel more comfortable during your breath holds, even when the urge to breathe kicks in.

Enhanced Mental Strength: CO2 tables challenge your mental fortitude and help you develop the discipline needed to push through discomfort.

Important considerations:

Safety First: Always practice CO2 tables with a buddy or under the supervision of a qualified instructor. It’s essential to prioritize safety and listen to your body. This especially applies to any in-water training – never ever do CO2 tables in the pool or ocean without a buddy.

Start Slowly: If you’re new to CO2 tables, start with a beginner-level table and gradually progress as your tolerance increases.

Stay Hydrated: Proper hydration is crucial for optimal performance and recovery during CO2 table training.

Final Thoughts:

If you’re ready to improve your freediving, download the Apnea Assistant and try CO2 tables! If you do not have a proper freediving education, please take an official freediving course first. The Apnea Assistant is not a replacement for a freediving course. With almost all courses, CO2 training and CO2 tables are discussed.

What is your opinion about CO2 tables? Do you like them? Hate them? Do you think everyone should incorporate them in their training? Let us know your thoughts in the comments.