[Bill]

Oops. This was meant as a test or target for max, not for training. We missed a little in the translation I think. Everything I said before seven minutes is a warm up. I recomend slow and easy at first but my best buddy does five warm up holds that range from difficult to near max. Others do max with no warm up holds.

Instructions should read;
1. 5' breathing comfortably
2. 5 deep breaths, about 80% capacity, in less than one minute and easy
3. 1' hold
4. repeat 1 2 and make a 2' hold
5. repeat 1 2 and make a 3' hold
7. take a minute to scratch an itch or stretch a tight muscle or anything to make you more comfortable (even some deep knee bends if you get too cold) because you are going to move very little in the next 10-15 minutes.
8. Same as at the start, soft 55% breaths, with the diaphragm.

Purges and 2 breaths to calm? If that works for you, just skip the 5 deep ones but for starters I think it's better not to get the heart rate up and then calm it down before the hold. Simpler and more natural. See what Seymour says about purges above. I even tried a 90% hold, no rest, two minutes of hyperventilation and max hold. Very good results but inconsistant and too easy to blackout.

For beginners you should probably try a max about once a month and do the tables the rest of the time. Some of the best can maintain 85-90% of their PB by doing one max a week and nothing more. Bad idea for anyone who hasn't been doing apnea for years, though.