Hello, underwater lovers!
What you’re about to read is a doorway—a glimpse into the ocean of thoughts, lessons, and wild experiences that make up The Depth Collector series.
This isn’t a polished pitch or a neatly packaged summary. It’s straight from the pages of The Depth Collector Book One, raw and real—just like freediving. Here’s a glimpse into pages 31 to 38.
So, grab your noseclip, take a deep breath, and let’s dive into Mastering the CO2 Tolerance Training Zones.
the depth Collector Book One
Page 31 to 38
Be in Love with Carbon Dioxide
Whenever I ask my new students, "Do you enjoy STA?" the overwhelming response is a resounding "No." Why? Because it's painful. That's what they say, but it should'nt be. Nobody ever explained to them how to properly approach CO2 tolerance training. The ideal training zone is the 'green zone,' a space where 80% of your training feels enjoyable or, at the very least, only mildly uncomfortable. You must be in love with carbon dioxide; it's a fantastic teacher. The excitement for training should be constantly fueled by the careful balance of pushing your limits just enough to make a difference but not so much that it becomes grueling. Getting this balance right is essential and is everything you must aim for.
Of course, it's painful to dive right into a 3-, 4-, or 5-minute breath-hold without training for it! It's like taking a math test after skipping all the classes. The discomfort isn't because STA is inherently torturous; it's leaping into the deep end without learning how to swim first.
If you're in the same boat as my other students, it's time for a change of mindset. Remember, breath-holding is the bread and butter of freediving, so get cracking on your CO2 tolerance training and prepare to be amazed by your body's ability to adapt. Start convincing yourself that you enjoy holding your breath and love the urge to breathe. Repeat this long enough, and you'll begin to truly believe it. It's not that complicated—a simple switch in your subconscious mind. If you still can't find the joy in it, it might be time to swap those beautiful carbon fins for a scuba tank (just kidding, of course!).
There's something else. It's common to associate contractions with the end of your breath-hold, and that's where things get tricky. The problem with this mindset is that it tricks your lazy mind into thinking it's time to breathe, and you'll trigger these contractions unconsciously to finish your breath-hold faster. Big mistake.
But here's the thing: Diaphragmatic contractions don't mean you have to end your breath-hold. Knowing this isn't enough–you must deeply understand that. They have nothing to do with the oxygen level in your blood and, again, knowing that isn't enough. Try to resist the initial contractions. Even delaying them by a few seconds can help you regain control. And when they come (because they always come), observe and study them. They aren't something happening to you; they are you. They're your body's survival reflex, the beautifully designed alarms that keep you safe and sound, aiming to keep you alive.
When you experience a strong urge to breathe, immediately perform a body scan and let go of any physical tension. Following this, ask yourself, "Am I okay?" It isn't a joke—genuinely pose this question to yourself. By maintaining awareness of your feelings, you can gradually learn that the urge to breathe isn't that strong. Plus, the cherry on the cake is that you'll learn to recognize the upcoming signs of hypoxia.
I always encourage my students to tune into their feelings rather than letting those feelings instantly dictate their reactions. It's challenging—extremely challenging. The urge to breathe is an incredible defense mechanism, and learning to control that instinctive response is like fighting against millions of years of evolution. What an achievement! Like all new experiences, proficiency comes with time and practice. You might even discover a newfound passion for it.
Trust me, this shift will present breath-holding in a whole new light.
The Training Zones
No Pain, All Gain
Understanding how to set the appropriate intensity level for your workouts is essential for optimizing your training and achieving your goals.
A common misconception is that progress always requires pain and suffering. However, pushing yourself too hard can lead to physical injuries and mental barriers. I remember a time when I was pushing my dry apnea so hard that I ended up peeing myself. And with all that suffering, do you know what I achieved? Close to nothing. I say 'close' because I did achieve something—I had created a 'beautiful and shiny' brand-new mental block. Don't do that.
These mental barriers are a common issue. They can manifest in a lot of forms, ranging from doubt to overwhelming anxiety or even fear. If you start your dive wondering what and why you're doing it, I'm sorry to break it to you, but you have a mental block. Freediving isn't about willpower; it's not about breaking mental barriers using a tank to bulldoze through obstacles. It's about finesse, the gentle unfolding of inner strength, and the subtle mastery of one's instincts and fears. It's akin to navigating through challenges with the precision of a skilled artist rather than with the brute force of a wrecking crew. The right mindset leads to long-term improvement, whereas the wrong one can lead you to a dead end.
A great training plan is organized around three intensity zones: green, orange, and red. Each training zone represents a specific intensity range, from the lowest (green) to the maximum limit (red). Our body undergoes different physiological processes within these zones, resulting in unique adaptations.
Green Zone
Unwind and Thrive
The green zone represents low-intensity, where you'll feel a minimal urge to breathe. This phase takes center stage, with a substantial 80% of your training dedicated to it. Within the green zone, you can fine-tune your technique, reinforce muscle memory, and prioritize a state of relaxation during your dives.
Training in this zone yields remarkable benefits, including increased lung capacity, improved CO2 tolerance, and enhanced overall endurance. In addition, it serves as the stepping stone to more intense training, setting the stage for success in the orange and red zones.
Orange Zone
Embrace the Challenge
The orange zone is a medium-intensity phase where you'll experience a moderate urge to breathe. This level of intensity may become uncomfortable. Dedicate 10-15% of your training time to this zone, gradually building your capacity to handle discomfort while maintaining proper technique. Within the orange zone, you'll enhance your CO2 tolerance, develop hypoxic resistance, and learn to maintain physical and mental relaxation under stress.
Excessive time in the orange zone can lead to overtraining and decreased performance. Therefore, balance your training intensity and listen to your body's signals. As you become more comfortable, the lower boundary of this zone will gradually transition toward the green zone.
Red Zone
Unleashing Intensity for Maximum Results
The red zone is where intensity peaks. You'll push your body and mind to the brink, facing significant discomfort. The good news is that you'll spend only 5% of your training time here. Its purpose is to shock your nervous system. After that brief journey through 'hell,' returning to the green zone will feel astonishingly easy. You'll not only return; you'll advance, pushing the boundaries of the green zone further than before. That's the essence of progress.
Approach the red zone cautiously, as it carries a significant risk of overtraining. However, with proper management and careful consideration, this zone catalyzes remarkable progress and breakthroughs in your training journey.
You must trick your mind into loving it. This zone does not measure your worth; it's not about setting a new PB. Embrace this intensity not as a performance benchmark but as a testament to your dedication. Push yourself hard; if you feel capable of only one round, that's perfectly fine. But commit fully to that one round. Pour every ounce of your being into it. And you know what? Don't even bother timing it. The breath-hold duration is optional here; what truly matters is the intensity. There will be days when it feels easier than others, simply because… well, life, I guess. Trying to beat your previous red zone time can even be counterproductive.
A Pathway to Consistent Progress
Mastering the management of the three intensity zones is essential for achieving peak performance and avoiding mental blocks.
As the ultimate authority on your body and mind, you must determine the optimal balance between these zones. This process is like juggling with three balls. It requires dedication, hard work, and a willingness to experiment to find what works best for you.
Remember that as you make progress, the boundaries between the intensity zones will inevitably shift. Keep assessing your performance and adjust your approach, considering your body's signals and mental feedback.
Crafting Your Training Schedule
Allocate 80% of your training time to the green zone, 15% to the orange zone, and only 5% to the red zone. For better results, avoid mixing zones within a single session.
Imagine ten pool training sessions carefully divided. Devote seven sessions to the green zone, dedicating 2 to 3 hours per session to focused practice. Allocate two sessions to the orange zone, with 1 hour of targeted training. Reserve one session for the red zone, keeping it even shorter. The more challenging the training, the shorter it should be.
The three zones can each be further divided into three subcategories. Each subcategory represents a slightly different level of intensity. It might be challenging to delve into these details initially, but you'll become more attuned to your body and gain deeper insights with practice. Maintain a training log to document the intensity of your sessions and write down how you feel during the training. Every piece of information will help you to improve and fine-tune your next step.
To be continued…
If what you’ve just read sparked your curiosity, know this—it’s just a ripple on the surface. The Depth Collector series plunges deep into this pillar, uncovering layers of insights, lessons, and practical tools to refine your freediving journey.
And it doesn’t stop here. The series explores all eight foundational pillars, packed with everything from mental hacks to sport nutrition, breathing techniques, training plans, and more.
Read more about the other pillars on the blog or grab your copy here.
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