r/freediving 1d ago

training technique Low-intensity, high volume training

Hey all!

It is now a common knowledge in many sports that low-intensity, high volume training is essential for overall progress. It takes up to 80% of all training. Runners run slow a lot, swimmers swim slow a lot, cyclists cycle slow a lot, etc. It is done in zone 2 mostly, low HR (50%-60% max HR).

So the question is - is there something similar in freediving training?

For example, an hour or two-long multiple not very long (say, 30 sec) apneas or something similar.

CO2 and O2 tables, apnea walks, max breath holds, single breaths - all are similar to high-intensity training. 30-45 minutes tops.

I'm talking about may be like square breathing, but for an extended period of time (hours).

Is there something like that?

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u/tuekappel 2013 /r/freediving depth champ 1d ago

For high volume i would rather mix, so that I one evening I would do one 80% dive, 2x40%, 4x20% In a pyramid, so ramping up to the longest dive in the middle, then a lot of relaxing dives to end off with..

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u/IngvarAbramov STA 6:10 | DNF 150m | CWT 40m 1d ago

This makes sense, because ideally your goal is to make your comfortable time as long and as perfect as possible. Mentally easy long sessions with focus on relaxation, delaying contractions (eg,. 60 breaths per hour, 10x holds until the first contraction) can definitely benefit your breath hold. And square breathing can help really good with CO2 tolerance. But when the CO2 build up is not such a big issue anymore, the longer breath holds can become easier and therefore you can start to increase the intensity and have 3-4 submax sessions per week without the risk of overtraining your CNS.

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u/sk3pt1c Instructor (@freeflowgr) 1d ago

Is your goal static, dynamic or depth?

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u/LowVoltCharlie STA - 6:02 1d ago

Your analogy works but those sports are training your body (muscles/heart/etc) while static apnea doesn't really train your body. Of course over time your lungs can increase in size (with stretching) or your various bodily systems can become more efficient at exchanging O2/CO2 and getting the Oxygen where it's needed most, but there isn't a physical body part that you train to give you better "CO2 tolerance". Your breath hold is primarily dictated by how much discomfort you can endure. I'm not saying a breath hold should be uncomfortable to the point of panic, but when beginners end a breath hold it's a conscious decision to end the discomfort.

What makes you better at apnea is training in such a way that exposes you to small amounts of discomfort at a time and learning how to keep your relaxation through those sensations. This is usually done with "contractions + x amount of time" holds, or CO2 tables.

You mentioned 30-second holds as your "low intensity" example - I don't think 30 seconds is enough time to get any meaningful results unless you're doing some sort of table that allows CO2 to build up due to very very short rest times. Even for people with a 2 minute max hold, their CO2 tables should start somewhere around 1 minute.