Choose either CO2 or O2 table below followed by Wonka Table. Designed by Nate and tried on 1 May 2023.
CO2 table
Hold 1/2 of your PB or 1:30min, whichever is greater.
- Repeat the same hold duration with these recovery times:
- 60s
- 45s
- 30s
- 15s
- one breath, if you feel confident you can do it
- 15s (if did one breath recovery)
- 30s
- 45s
- 60s
O2 table
Hold 1/2 of your PB or 1:30min, whichever is greater. Recovery 45s.
Increase the hold by 15s x 8 times (2 min increase for the last hold)
Wonka table
Hold until the first contraction, signal to your safety to start a 30s countdown, take one breath, repeat 8 times.
It is up to you what counts as the first contraction.
Ideally, this Wonka table needs to be done immediately after the CO2 table. If you feel like it's easy, increase the number of contractions before giving the countdown signal.