Breath hold training plan builder
Enter your goal, your current maximum dry hold, and how many days a week you can train. The builder returns a week-by-week schedule that names every session, its table type, and the exact holds and rests, with rest days and max tests already placed. Everything it schedules is a dry-land session.
A hold you have actually reached seated and relaxed, not a one-off best. If you do not know it, time it first.
At the 10% weekly cap, week 4 sizes its tables from 2:40. That is a ceiling on the plan, not a prediction about you.
How the plan is built
Every table in the plan comes from the same two generators this site already publishes. A CO2 session is exactly what the CO2 table generator builds from that week's number, and an O2 session is exactly what the O2 table generator builds. The builder adds the calendar, not new maths.
The 10% rule. The number the tables are sized from rises by at most 10 percent a week. That cap is borrowed from endurance training, where it is the common ceiling on weekly load, and it is used here for the same reason: it is slow enough that a bad week is recoverable. Nothing in the plan raises the number faster, and the projection is a ceiling rather than a forecast.
CO2 and O2 cadence. A CO2 table keeps the hold fixed and shortens the rest, so it trains tolerance to the urge to breathe. An O2 table keeps the rest fixed and lengthens the hold. The two are hard in different ways, so they are never scheduled back to back on the same day. A static-hold goal leads with O2 sessions, a spearfishing goal runs two CO2 sessions for every O2 session, and a CO2-tolerance goal runs CO2 tables throughout with the difficulty stepping up week by week.
Rest and testing. Days you did not ask for are rest days, and they are part of the plan rather than gaps in it. A 4-week plan ends with a max test; a 6-week plan tests at the end of week 3 and again at the end of week 6. The day after any max test is always a rest day. Re-enter what you actually held after each test and build the next block from that, instead of carrying the projection forward.
What this does not solve
- Technique. A schedule cannot teach relaxation, a full breath, or what to do with contractions. That is coaching, and for anything in water it is a certified freediving course.
- Depth, equalisation, and in-water skills. None of it is trained here, and dry tables do not substitute for it.
- Your actual rate of progress. The 10% line is a cap on what the plan will ask, not a claim about what your body will do. Most people move slower than the cap, and that is the normal case.
- Health questions. Nothing here screens your lungs, your heart, or your fitness to train, and no session in the plan is medical advice.
Before you run any of it
This is a dry-land plan. Every session is done seated or lying down, on land, away from water. Never take a plan built here into a pool, the sea, or a bath.
Taking it into water risks shallow water blackout, which usually gives no warning. Never hold your breath in water without a trained buddy watching you the whole time, and never hyperventilate before a hold: breathing hard removes the urge to breathe without adding oxygen. Stop a session if you feel dizzy or unwell. The safety guide covers the rest.
Where to go next
Build a single table by hand with the CO2 table generator or the O2 table generator. For the reasoning the CO2 half of the plan rests on, read how to train CO2 tolerance, and for a water goal read the spearfishing, surfing and pool-event page. To size a session by comfort rather than by a maximum, take the CO2 baseline test or the BOLT score calculator.