hi,
maybe you want to give this a thought:
1. short warm-up: 10-20 min slow breathing for better muscle relaxation and lung ventilation without lowering co2 (important!)
2. max static
a possible variation of that will include a second max static after a long recovery of 10-15 min. again slow breathing.
a day off before the next session.
the value of this routine comes from training as specific as possible, i.e. max statics only. doing co2/o2 tables is not specific enough.
a max performance stimulates all aspects, co2/o2 tolerance, muscle relaxation, vasoconstriction, etc much more than repetitions of sub-max statics.
the tricky thing, at least in my experience, is to be able to continue this routine over many weeks. an important aspect is psychological fatigue. too many max´s are just tiring after a while, therefore adding a 2nd day off now and then is a good idea as well. personally i have repeatedly experienced a slow and steady increase in performance over 2 month periods with only 2-3 static sessions a week. i consistently end up with plus 7 min statics in that way.
also, be patient with your expectations, otherwise the quality of your session will suck and early frustration will become a problem. if you do 4 min statics consistently i would think it´s more than likely that within 3-4 weeks you can hit consistantly 5 min.
enjoy,
roland
