Freediving training plans, built for your goal
Freediving progress has little to do with swim fitness — it's built on CO2 and O2 tolerance tables, diaphragm and rib-cage flexibility, and training your nervous system to stay calm as your heart rate drops. SportBlox builds your freediving training plan around your goal, current level and whether you're chasing depth, static time or spearfishing bottom time.
Who it's for
Extending static breath-hold
CO2/O2 tolerance tables and relaxation work aimed at a longer static time.
Depth progression
Equalisation drills, mouthfill practice and finning technique for deeper dives.
Spearfishing bottom time
Efficient descents and calm bottom-time training for longer, more productive dives.
A week of freediving training
Example: an intermediate freediver building CO2 tolerance for a static hold. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like CO2 tolerance and urge-to-breathe management, equalisation at depth, post-dive recovery breathing and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Freediving training plan FAQ
How many sessions per week?
Usually 3-5, split between dry breath-hold tables, pool sessions and mobility work.
Do I need pool access?
Most static and dynamic work benefits from a pool, but dry CO2 tables, stretching and equalisation drills can all be done at home if pool access is limited.
Is this safe and suitable for a beginner?
Yes — set skill level to Inexperienced and the plan starts with education, technique and conservative table volumes; freediving should still always be practised with a trained buddy, never alone.
Will it fit around my freediving course or club sessions?
Yes, tell it your existing course or club schedule and supplementary tables and mobility work are planned around it.
Does it distinguish between static, depth and spearfishing goals?
Yes — tell SportBlox which discipline you're training for and it weights table work, equalisation drills or bottom-time conditioning accordingly.
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