Equanimity Table Generator
Ten identical holds, two minutes of recovery between each. The hold is sized from your first urge-to-breathe signal rather than from a maximum attempt, so every round asks for exactly the same thing. Dry land only.
Time until your first urge to breathe, not your maximum. Take the CO2 baseline test.
What an equanimity table is
Every round is the same: hold for the same length, recover for two minutes, repeat ten times. Nothing gets longer and nothing gets shorter. The table is not trying to make the last round harder than the first.
What changes is you. By round four or five the same hold feels different, because carbon dioxide has not fully cleared and because you know what is coming. The training is in meeting that identically each time and staying loose through it. Equanimity is the name for the thing being trained, not a marketing word.
Why it uses the first signal, not your maximum
A CO2 or O2 table is sized from a maximum attempt, so a good day or a bad day changes the whole session. This one is sized from the point where discomfort starts, which moves far less day to day. It also means you never plan a session around a number you reached once while highly motivated.
If you do not have a baseline, the CO2 baseline test takes about a minute, and this generator reads the result automatically.
Picking a difficulty
Easy holds exactly to your first signal, so you finish every round just as discomfort begins. Start there, even if it feels too gentle. Medium and Hard add 15 and 30 seconds, which puts each round inside the struggle phase and makes the session considerably longer in felt time even though the clock says the same.
Move up only when you can complete all ten rounds at the current setting without the last three feeling like a fight. Ten calm rounds beat six good ones and four bad ones.
How it fits a training week
This is a low-intensity session. It sits comfortably alongside CO2 tables and O2 tables, which push in different directions. A common pattern is one CO2 session, one O2 session, and one equanimity session a week, with rest days between.
Whole session is 27:30 at your current settings, most of which is recovery. Do not shorten the two minutes to save time — the fixed recovery is what makes every round comparable.