O2 Table

Training according to a table always works according to the same schema: At the beginning of the training a table determines how long your apnea and breath times will take. Exhalation and holding breath is part of apnea. Breathing in is part of pause.

With the O2 table, you have enough time to exhale the CO2 accumulated in the blood during the apnea phase. Your apnea time increases from round to round. The breath times remain the same. The training is to prepare you for “work with little oxygen”. The maximum apnea time should initially be based on your personal best (personal maximum apnea time) and slightly more than 50%. For example, if you have a Personal Best of 2 minutes, the last apnea time should be about 60 – 65 seconds. The breathing time can correspond to half the Apnea time, as about 30 seconds. Depending on your experience, you can go through more or less rounds. The more round you do, the slower and “more comfortable” you approach to the maximum. This does not work however arbitrarily. After a certain number, you are exhausted.

You can do the training with full lungs. You breathe with the full breathing. You can also do the training with only partially filled lung, then you breathe accordingly less air. You can also actively exhale. Make sure you have enough time to breathe, as CO2 accumulates in the blood.

Note that you should not only work with the O2 table for an extended period of time. To increase the training effect, you should also work with the CO2 table. You should not mix both tables at the beginning. One way is to work a week with the one table, the next week with the other table.

If you choose apnea times close to your personal best, ask somebody to guard your training.


You can save a completed training in the logbook. An aborted workout can not be saved. When saving, you can specify the following data:

  • Experience
    Use a star scale to indicate how easy or difficult the training was for you. 1 star means very difficult, 5 very easy.
  • Contractions
    You can specify the number of diaphragm contractions during exercise. Depending on what you want to evaluate, you can either give the total number in all rounds or the maximum number per round.
  • Pulse
    Optionally, you can specify your pulse as long as there is no interface to aheart rate monitor. Depending on what you want to evaluate, you give the minimum or maximum.
  • Lung Volume
    Since the specification of the (partial) filled lung can not be depicted in absolute numbers such as “50% filled”, you can use the slider to specify your “perceived” lung volume. Left means empty, maximum filled to the right.
  • Comment
    Free text input, which is displayed in the logbook entry.

  • In the app you can make the following settings:

    • Lap Settings
      1. Use Personal Best
        When you use your Personal Best to calculate your settings, the following values are assumed:

        Apnea Time: PB / 2
        Pause Time: PB / 4

        When you have not yet saved a Personal Best, 120 seconds are assumed. This results in the following settings:

        Apnea Time: 60 seconds
        Pause Time: 30 seconds
      2. Number of Apnea Laps
        Number of laps you do apnea. Breath and apnea times are calculated by number of laps and apnea time.
        Default are 8 laps.
      3. Apnea
        Maximum time in seconds to hold breath. The maximum is reached in last lap.
        No comma values are valid.
      4. Breath
        Time in seconds to breath. The value stays constant during the training.
        No comma values are valid.
    • Feedback
      1. Haptic Feedback
        When your device supports vibration, this is used for feedback.
      2. Audio Feedback
        Timing every 15 seconds and countdown from 5 seconds – if the time settings are shorter, no audio feedback occurs.
      3. Minute Announcement
        You decide how time is announced. Minute-accurate announcement means that the full minutes are announced. Otherwise, every 15 seconds are announced.
      4. Music Playlist
        During the training the music playlist is played in a loop.
    • Misc
      1. Camera Recording
        Once you have given the app permission, the training can be recorded with the camera and the microphone.
                        Playback occurs immediately after the training.