The next 14 days
The plan recalculates every time you log a day. Tap a day to see the details.
Breath-hold stopwatch
Start it when you hold your breath. "Lap" records a time without stopping (to chain breath-holds).
0:00.0
Countdown start — give yourself time to settle before you hold.
🛟 Reminder: time your holds dry, lying down or seated somewhere safe. Never do timed breath-holds alone in the water. Stop at the strong urge to breathe.
Your reference (max breath-hold)
— static max
Max progression
Each point = a new max recorded (test or session).
Levels by discipline
Each "easy" advances the gauge; at 4/4 you clear a level and that quality genuinely improves. "Hard" drops you back a notch.
Your max reference is untouched — only the levels reset to 0 so you earn them back honestly.
Load & recovery
Estimated fatigue over 7 days
History
My account (sync)
Backing up your data
⚠️ Your data lives only in this browser (no server). On iPhone, iOS may erase it if you don't open the site for 7 days. Copy your backup now and then and paste it into your Notes: it's the only real safety net.
⚠️ Safety — must read
• Never freedive alone in the water. Any static/dynamic breath-hold in a pool or the sea is done with a buddy watching you at the surface (the "one up, one down" rule in spearfishing).
• The sessions in this program are dry: lying down or seated, somewhere safe, never standing or while driving.
• Never hyperventilate before a breath-hold: it delays the urge to breathe and causes blackout. Breathe calmly and normally.
• A samba or a blackout = stop immediately, and recover for several days.
• This program is a personal tool, not medical advice. If in doubt (health, heart, lungs), see a sports / dive physician.
• Never freedive alone in the water. Any static/dynamic breath-hold in a pool or the sea is done with a buddy watching you at the surface (the "one up, one down" rule in spearfishing).
• The sessions in this program are dry: lying down or seated, somewhere safe, never standing or while driving.
• Never hyperventilate before a breath-hold: it delays the urge to breathe and causes blackout. Breathe calmly and normally.
• A samba or a blackout = stop immediately, and recover for several days.
• This program is a personal tool, not medical advice. If in doubt (health, heart, lungs), see a sports / dive physician.
How the program adapts
After each session you log how it felt. The engine recalculates right away, on two levels:
1. The levels by discipline (real progression)
- 4 "easy" ratings on a discipline = 1 level cleared. Between two levels the load stays stable (a real cycle).
- Each discipline progresses through ITS own real variable: 🫧 CO₂ = shorter recovery · 🌬️ O₂ = longer holds · 🚶 Walk = longer breath-holds, shorter recovery · 🐬 Depth = more Frenzel volume.
- Hard session → the discipline drops one level (safety deload).
- Max level reached → the program tells you to go test a new max.
2. The reference (the level jump)
- New max → all the times in every table recalculate off your new reference.
And load management
- You went spearfishing → big load: the planned session isn't lost, it gets rescheduled; big outing → recovery the next day.
- Too many heavy days in a row → a recovery (or a true rest) is inserted automatically.
The session types
Good spearfishing habits
- Calm breathe-up 1–2 min before the dive, then one full breath without forcing.
- Surface recovery ≈ 2× the dive time minimum between two descents.
- Equalize early and often (Frenzel), never forcing on ears that are already behind.
- The ascent = the highest blackout-risk zone: never stretch it for "just one more fish".
- Cold + fatigue + dehydration sharply reduce your breath-hold: adjust your goals for the day.