Apnea chart customization???

[dsg1987]

ok while im not exactly new to free diving(about 6 years now), i found the o2 and co2 charts both here and other forums for the first time, andhave never done any "formal" training to better myself. i was wondering how i would go about customizing one or both of these charts to my particular needs/most optimal performance for myself. i have tryed the generic charts found online for about 2 months now to no raise in performance. my personal best dry "static" time(laying in bed completely motionless is/has been ~5m45s for the better of 2 years now. is it possible as it is with many other physical activities that i have "plateaued" and reached my physical limit???

any help/insight is greatly appreciated
thanks to all in advance,
david

 

[Siku]

I doubt you've plateaued if you haven't done 'formal' training! 5'45" is good, 6" isn't far off and that's always been my long term goal... Still way off it myself.

Re charts:
Focus on the CO2 one first. 8 holds of half your pb (so 2'50") with decreasing rest periods between. I suggest resting 1 minute after the first hold and decreasing the rests in a straight line so the last rest is 10". (Reduce by 10" and the last two rests can both be 10").

Experiment and adjust the rest times to keep it hard.

One table per day only.

If you get a headache tuck your chin in while doing the table.

Don't hyper ventilate.

Have fun!

 

[dsg1987]

thanks i will give it a shot and post my findings in a month or 2...

 

[JennyWren]

The one I wrote freediving : CO2/O2 tolerance tables is customisable, to an extent.

I plan to do more with it someday (as in be able to put in your own lengths of time, and save it for future use, etc).

 

[dsg1987]

thanks for the advice guys/gals! working on it slowly but have not made much improvement thus far... will post back when we make it to my goal!!!

 

[deepergreen]

If you need some help with organization of the tables there is a FREE app for iPhone touch iPad called iApnea it allows you to choose all your times and tells you what the tables are for.

I always thought (correct me if I'm mistaken) that "cross training" if you will, could help you increase your best and keep you from plateauing for awhile. Im not sure the best exercise but I'm a distance runner and with 6 months of picking up freediving I can do a 4:20 apnea with only occasional formal training, it came quite quick to me. I assume sprinting, biking, rockclimibing and working out would all be good methods of increasing efficiency of your oxygen stores and heart condition (bpm, strength ect). Unless you consider yourself the very image of human physical perfection I think everyone could benefit from a bit more exercise. + marathons are fun....

 

[Sergii]

dsg1987,
If your personal best is 5'45'' your hold in CO2 tables should be approx. 3'50''
(2/3 of your pb).
If I were you I would build a table like:

1'45'' - 3'50''
1'30'' - 3'50''
1'15'' - 3'50''
1'00'' - 3'50''
0'45'' - 3'50''
0'30'' - 3'50''
0'15'' - 3'50''
0'15'' - 3'50''

I follow these rules of building tables and do them twice or 3 times a week.
In my opinion CO2 tables mustn't be too easy or too difficult to do.

Take care