Build a dry O2 table with a hard conservative cap.
Increasing holds, fixed recovery, and final-round limits based on your current static PB.
Generator
Enter your current dry static personal best. The final hold is capped below max effort and recovery stays fixed.
Increasing holds
| Round | Hold | Rest | % PB | Total |
|---|
O2 table safety rules
- O2 tables move closer to hypoxic stress. Do not chase max holds.
- Train dry, seated or lying down, away from water and hazards.
- Use normal breathing only. Hyperventilation removes warning signals.
- Stop early if the hold quality degrades or symptoms appear.
What an O2 table does
An O2 table usually keeps recovery fixed while breath-hold time increases across the rounds. The pressure comes from longer holds, not from cutting rest shorter and shorter. That makes O2 work different from CO2 practice, and it deserves more caution.
Later rounds can move closer to hypoxic stress, where useful warning signals may be weaker. For that reason, O2 tables should stay dry, conservative, and submaximal. Do not use them as proof that you can reach or beat your personal best.
How the generator works
Enter a confirmed dry static PB, choose fixed recovery, pick the number of rounds, and select a difficulty. The generator starts below your PB, increases holds gradually, rounds each hold to a 15-second step, and keeps recovery fixed between rounds.
The final hold is capped below max effort. Foundation produces the easiest curve, Standard is the default, and Advanced should be reserved for repeatable dry training days. If the final hold looks intimidating, the correct move is to lower difficulty, not force the table.
Example O2 table output
With the default 2:30 dry static PB, 8 rounds, 2:00 fixed recovery, and Standard difficulty, the generator starts at a 1:00 hold and builds toward a 2:00 final hold cap. The table time is shown before you begin, and the copy button exports the same round list.
Use that output as a conservative training scaffold. If the last rounds feel like a test, treat the table as too hard. A useful O2 session should leave room to stop early, recover fully, and avoid turning training into a personal-record attempt.
When to use it
Use an O2 table after easier dry sessions are consistent and CO2 foundations feel controlled. It is better as planned practice than as a spontaneous challenge.
When not to use it
Skip O2 tables when tired, sick, stressed, distracted, or tempted to chase a maximum. Do not use them in water or in any unsafe position.
How to progress
Repeat the same table until the final rounds stay controlled. Increase difficulty only after the whole session feels clean, boring, and repeatable.
O2 table generator FAQ
What is an O2 table?
An O2 table is a dry breath-hold training pattern that usually keeps recovery fixed while the hold time increases across the rounds.
Why are O2 tables higher risk than CO2 tables?
O2 tables are higher risk because later rounds can move closer to hypoxic stress, where warning signals may be weaker or arrive late.
How does this O2 generator cap the final hold?
This generator starts below your personal best, increases holds gradually, rounds to 15-second steps, and caps the final hold below a max effort.
Should beginners use O2 tables?
Beginners should build consistency with easy dry sessions and CO2 foundations before adding O2 tables, and they should keep O2 work conservative.
Can I use O2 tables in water?
No. Do not use O2 tables in water, alone, while driving, or anywhere a loss of consciousness could cause injury.
What recovery should I choose for an O2 table?
Choose enough fixed recovery that breathing is calm before each hold; if you feel rushed, use a longer recovery or easier difficulty.
Related dry apnea tools
Compare this with the CO2 table generator, measure changes with the progress calculator, record sessions with the static apnea log template, or run a simple session in the static apnea timer. For the larger context, read the CO2/O2 table guide or the apnea table app page.
Use O2 tables inside a guided session.
Static keeps rounds previewable and records progress without turning every session into a test.