A training plan design by Ash to establish a benchmark of where you are at with your breath hold at the beginning of a training block.

  1. hold to discomfort or contractions
  2. hold to 50% of PB or the previous hold +30s
  3. 5 min rest
  4. Maximum hold
  5. 10 holds, 1 min each, 1 breath in between, but hold for more than a minute if you can
  6. 5 FRC holds to the first strong contraction