The purpose of this plan is to perform consistently long breath holds at a set interval. Designed by Nate.
You decide how long you hold and how long your recovery is, but they should be the same throughout the exercise. E.g. for 2 min intervals you may want to hold for 90 sec and have a 30 recovery. Your CO2 will build up gradually and O2 recovering almost fully unless you choose extremely short recovery. The challenge is to find that ratio of hold vs recovery. Start conservatively and increase the breath hold by 15s until you feel like it's getting close to the limit of what you can tolerate. Keep it that for the rest of the session.
Choose one of:
- 20 x 2min intervals
- 14 x 3min intervals
- 10 x 4min intervals
The session is 40min per diver.
Feedback from the previous sessions:
- 2:15 hold, 45s recovery - it was not challenging and didn't get much CO2 build up at all.