Based on suggestions from Alex and Alain to build up to the upcoming comp. The timing should be modified to the diver's target time and how they feel on the day. Adjust at will.
Optional warm-up
- 30s hold, switch
- 1min hold, switch
Plan A - max it out
The timing is for a 5min max breath hold. Decrease the timing as needed, but keep the breath-up and hold intervals even.
- 2min breath-up, 2min hold
- 3min breath-up, 3min hold
- 4min breath-up, 4min hold
- 5min breath-up, 5min hold
Total time: 30min. Switch on completion.
Plan B - smash it out
Adjust the hold time to suit your target, keep the breath-up time at 1min.
- 3min breath-up, 3min hold
- 1min breath-up, 3min hold
- 1min breath-up, 3min hold
Total time: 15min. Switch on completion.
Adjust the hold time to suit your target, keep the breath-up time at 1min.
- liberal breath-up, 4:30 hold
- 1:30 breath-up, 4min hold
- 1:30 breath-up, 4min hold
Total time: 18min. Switch on completion.
Bonus
If you have time left and feel like doing more, try 1min with nose clip only. No mask, no goggles or try with no facial equipment at all. Remember to keep your eyes closed.