Static Apnea Log Template
Copy a simple dry breath-hold training log for CO2 tables, O2 tables, timer sessions, recovery notes, contractions, and weekly progress.
Copy the log template
Use this as a lightweight training journal. Copy Markdown for notes, copy CSV for spreadsheets, or print a paper session sheet.
Dry land only. Use seated or lying down, away from water, driving, machinery, heights, or any situation where fainting could cause harm.
Track the session, not the ego.
Built for weekly review, not daily max attempts.
Safety note
- Use this log for dry practice only, seated or lying down.
- Never practice breath-holding in water alone.
- Stop on dizziness, confusion, tingling, visual changes, panic, chest discomfort, or any unusual symptom.
- Do not use a log to justify forcing harder sessions. Use it to reduce risk and keep training honest.
Copyable session log table
This table is the minimum useful record for dry static apnea training. It captures what you planned, what actually happened, and whether the session should be repeated, reduced, or progressed next time.
| Date | Session type | Target hold | Actual hold | Recovery | Rounds | Contractions | Difficulty 1-10 | Notes |
|---|---|---|---|---|---|---|---|---|
| 2026-07-23 | CO2 table | 1:15 | 1:15 x 8 | 2:30 to 0:45 | 8 | 0, 1, 2… | 6 | Repeat once before reducing recovery. |
| YYYY-MM-DD | CO2 / O2 / timer / easy | 0:00 | 0:00 | 0:00 | 0 | 0 | 0 | How it felt, what to adjust next. |
Weekly progress table
Daily numbers can be noisy. Review training by week so you see patterns: consistency, recovery quality, table difficulty, and whether the next step should be easier, the same, or slightly harder.
| Week | Best comfortable hold | CO2 table used | O2 table used | Sessions completed | What to adjust next |
|---|---|---|---|---|---|
| Week 1 | 1:30 | 1:00 hold, 2:00 to 1:00 rest | Skipped | 3 | Repeat week before adding O2. |
| Week __ | 0:00 | Table name or settings | Table name or settings | 0 | Repeat, reduce, or progress. |
How to use this log
Fill in the planned session before you start: CO2 table, O2 table, timer session, easy hold, or recovery practice. After the session, record actual hold times, recovery, completed rounds, contractions, difficulty from 1 to 10, and one plain note about what happened.
The useful part is the gap between plan and reality. If a table was supposed to feel controlled but became a fight, write that down and repeat or reduce it. If a session felt clean for more than one week, then consider a small progression.
Do not test every day
A training log becomes dangerous if it turns every session into a record chase. Most dry static apnea practice should be repeatable and submaximal. Use planned test days sparingly, after enough recovery, and only when the session setup is controlled.
Compare weekly, not daily. Sleep, stress, hydration, and recovery can move your hold time around. A bad day is information, not a failure. The correct response is usually to reduce pressure and rebuild consistency.
CO2 table notes
For a CO2 table, pay attention to recovery quality. Shorter rest should not turn into rushed breathing. Generate a conservative structure with the CO2 table generator.
O2 table notes
For an O2 table, note whether the final rounds stayed controlled. O2 work is higher risk, so use the O2 table generator with conservative caps.
Progress notes
Track confirmed PB changes separately with the breath-hold progress calculator. Session notes and PB history are not the same thing.
Example entry
A useful entry might say: CO2 table, target hold 1:15, completed 8 rounds, recovery from 2:30 down to 0:45, difficulty 6/10, contractions started in round 4, and next time repeat the same table. That is better than writing only “done” because it tells you what to change.
Another useful entry might say: O2 table felt too sharp in the last two rounds, stopped early, next session should use Foundation difficulty or longer recovery. That kind of note prevents false progress and keeps the training decision tied to how the session actually felt.
Static apnea log template FAQ
What should I log after a static apnea session?
Log the date, session type, target hold, actual hold, recovery, rounds, contractions, difficulty, and a short note about how the session felt.
Should I record personal bests every session?
No. Most sessions should be repeatable practice, not personal-best testing. Save personal bests only from planned dry testing days.
Can I use this log for wet freediving?
No. This template is for dry breath-hold training notes only. In-water freediving needs qualified supervision and a separate safety protocol.
Where should I track long-term progress?
Use this template for simple notes, the progress calculator for confirmed dry PB changes, and the Static app when you want sessions, tables, and history together.
What format should I copy?
Copy Markdown for notes apps and journals. Copy CSV when you want to paste the template into a spreadsheet.
How often should I review the log?
Review the log weekly, not after every single hold. Look for consistency, recovery quality, and sessions that felt too hard.
Related dry apnea tools
Build tables with the CO2 table generator and O2 table generator, run simple dry sessions with the static apnea timer, and review confirmed PB changes with the progress calculator. For context, read the CO2/O2 table guide.
Want sessions, tables, and history together?
Train with Static on iPhone when a copyable template is no longer enough.