3 Static Apnea Tables Every Freediver Should Try to Improve CO₂ Tolerance

If you're looking to improve your breath-hold time and stay calmer at depth, static apnea CO₂ tables are one of the most effective ways to increase your carbon dioxide tolerance. But not all tables are created equal, and pushing through painful contractions isn’t necessarily the best for your training.

At Deep Sensations Freediving, we focus on smart, enjoyable and sustainable breath-hold training.

These three static CO₂ tables are designed to help freedivers of all levels develop their tolerance gently, improve relaxation under pressure, and increase overall comfort in the water.

1. No-Contraction Static Apnea Table

A beginner-friendly CO₂ table to build confidence and consistency

The no-contraction table is perfect for freedivers who want to improve their static apnea without overloading their nervous system. This method avoids breath-holds that go into contraction territory, helping you build mental comfort and body awareness without creating stress, and positive associations to your breath holds.

Benefits:

• Trains CO₂ tolerance without triggering the stress response

• Helps associate breath-holding with calmness

• Improves consistency in static performance

How to do it:

• 8 Rounds of breath holds until your 1st contraction.

• Try delay that first contraction as much as possible.

• If you are feeling comfortable, you can extend it to 3 contractions.

This is one of the best CO₂ tables for beginners or those rebuilding after time off. Due to it being low stress on the body, you can train this one multiple times per week.

2. Residual Volume (RV) Static Apnea Table

Simulate low lung volume like at depth, improve CO2 and hypoxic threshold.

The RV static apnea table is a powerful dry training tool used by intermediate to advanced freedivers. It simulates the pressure and low lung volume you’d experience at depth, using a passive exhale followed by reverse packing. This creates a hypoxic, high-CO₂ environment to train your body to adapt—while staying completely safe and dry.

Benefits:

• Improves comfort with chest compression and pressure

• Trains your body to function with less oxygen

• Builds high-level CO₂ tolerance

How to do it:

• Take a normal breath in and perform a full exhale

• Do 2–3 gentle reverse packs

• Hold your breath for 15–30 seconds

• Rest 1–2 minutes

• Repeat for 8–10 rounds

Never push these beyond comfort, and stop before contractions. RV breath holds are uncomfortable at first but you will ease into it every round.

3. Set Departure Static Table (Interval Apnea Table)

A more advanced CO₂ training method for mental and physical conditioning, whilst giving you flexibility to listen to your body and not force times.

The Set Departure Table (sometimes called an interval static apnea table) challenges your ability to perform repeated breath holds on a fixed schedule, with limited and decreasing rest between each round.

Benefits:

• Enhances mental resilience and composure

• Increases CO₂ tolerance in realistic conditions

• Gives you flexibility to listen to your body and adapt each breath hold accordingly.

How to do it:

• Start a breath hold every 2 minutes.

• The time you have to recover will depend on the length of your breath hold, i.e. a 1minute 30 breath hold means you have 30 seconds to recover before the next round.

• Complete 6–8 rounds

Tip: Try get the holds as consistent as possible, i.e. aim for 1 minute 30 every round.

Final Thoughts: How to Train Your CO₂ Tolerance Safely

Whether you're training for spearfishing, wanting to improve your comfort at depth, or just want to improve your freediving breath-hold time, these CO₂ tolerance tables are safe, effective, and beginner-friendly. Best of all - they don’t rely on pushing into discomfort or burning out your nervous system.

Train 2–3 times per week, stay relaxed, and always stop before significant discomfort. For more freediving training tips, coaching, and free resources:

✅ If you want more personalised training, sign up for our online coaching

✅ Check out our Freediving Courses to progress from beginner to advanced

Deep Sensations Freediving is one of Australia's leading freediving schools, offering courses, retreats, and coaching for all levels.

Follow us on Instagram @deepsensationsfreediving or browse our upcoming retreats across Bali, Ningaloo Reef, Tasmania, and the Maldives.