CO2 테이블과 O2 테이블의 차이는 무엇인가요?

CO2 테이블은 이산화탄소 상승으로 인한 호흡 충동에 적응하는 훈련이며, O2 테이블은 저산소 상태에서 신체가 효율적으로 작동하도록 적응시키는 훈련입니다. 둘 다 PB(개인 최고 기록) 기반으로 자동 계산됩니다.

드라이 트레이닝은 얼마나 자주 해야 하나요?

주 3~4회를 권장합니다. CO2 테이블과 O2 테이블을 교차하여 진행하되, 충분한 회복 시간을 확보하는 것이 중요합니다. 매일 훈련하면 오히려 적응 효과가 감소할 수 있습니다.

음성 가이드가 작동하지 않아요

음성 가이드는 Web Speech API를 사용합니다. 브라우저 자동 재생 정책에 따라 처음 상호작용(버튼 클릭) 이후부터 작동합니다. Safari에서는 시스템 설정의 음성 권한도 확인하세요.

이 앱의 결과를 공식 훈련 자료로 사용해도 되나요?

본 앱의 훈련 테이블은 참고용 가이드라인입니다. 개인 건강 상태와 수준에 따라 조정이 필요할 수 있으며, 반드시 공인 프리다이빙 강사 또는 의료 전문가와 상담 후 활용하시기 바랍니다.

🏠 Home

🫁 Apnea Pro

Apnea Pro Dry Training

Auto CO2 & O2 tables · Voice guide · Beep · Visual flash

🏆 My Personal Best (PB)

Format m:ss e.g. 2:30 = 2 min 30 sec

📋 Training Mode

Hold = PB×50% fixed / Rest decreases 15s each round from 2:00

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What is Apnea Pro Dry Training Master?

Apnea Pro is a professional web app designed to help freediving practitioners of all levels perform scientifically structured dry static apnea training. It automatically generates CO2 tolerance and O2 adaptation tables based on your personal best (PB), and uses four simultaneous alert systems — voice guide (Web Speech API), beep sounds (Web Audio API), visual flash, and vibration — so you can train with eyes closed and still perceive every phase transition clearly. The 2-minute warm-up phase is built in automatically, training history is saved locally, and no app installation is required. It is the ideal training companion for solo dry training sessions at the pool or at home.

Common Use Cases

💨

CO₂ Tolerance Training

Systematically build resistance to the urge to breathe using the CO2 table. Over 8 rounds, rest time decreases by 15 seconds each round while hold time stays fixed at 50% of your PB, progressively challenging your CO₂ tolerance.

🫁

O₂ Adaptation Training

Train your body to operate efficiently under hypoxia using the O2 table. Rest is fixed at 2 minutes while hold time increases from 1 minute up to 85% of your PB across 8 rounds, maximizing low-oxygen adaptation.

🏊

Pre-pool Dry Warm-up

Prepare your body and mind on land before entering the water. The built-in 2-minute breathing warm-up and gradual intensity progression make it a safe and effective pre-dive preparation routine.

📊

Progress Tracking

PB and session history (rounds completed, mode, date) are saved automatically to local storage. View your last 10 sessions at a glance to monitor improvement trends and stay motivated over time.

How to Use

1
Enter Your PB
Type your personal best static apnea time in m:ss format at the top of the screen. For example, 2 minutes 30 seconds is entered as "2:30". A warning appears if PB is under 1 minute — ensure you have at least that baseline before starting.
2
Select Training Mode
Choose CO2 Tolerance (hold fixed, rest decreasing) or O2 Adaptation (rest fixed, hold increasing) based on today's training goal. The 8-round table is automatically generated from your PB and shown in a preview table.
3
Start Training
Tap "Start Training" to begin the automatic 2-minute warm-up phase. Voice guidance, beep sounds, and screen flashes alert you at every phase transition, so you can lie down with eyes closed and focus entirely on your breath.
4
Complete and Save
After all 8 rounds, a completion message appears and the session is automatically logged. You can stop at any time with the large STOP button. Session records are saved locally and visible in the history section.

Frequently Asked Questions

🔬 The Science: MDR and Blood Gas Partial Pressures

When you hold your breath, the body activates the Mammalian Dive Reflex (MDR) — an evolutionarily conserved response that reduces heart rate by up to 50% (diving bradycardia), constricts peripheral blood vessels to redirect oxygenated blood to the heart and brain, and triggers splenic contraction to release oxygen-rich red blood cells. Blood oxygen partial pressure (PO₂) can fall below 100mmHg during a dive, while rising CO₂ partial pressure (PCO₂) is the primary trigger of the urge to breathe. Dry training safely stimulates and adapts these physiological responses without water.

⚠️ Dry Training Safety Rules (Must Read)

Never hold your breath alone in water — Even dry training should be done on land. Breath-holding alone in a pool or bathtub can cause Shallow Water Blackout, which is fatal.
Never train alone — Train where someone else is nearby, or inform someone before and after your session.
Train on a soft surface — Blackout can occur during dry static training. Always lie on a yoga mat, bed, or couch to prevent injury from falling.
Never hyperventilate — Rapid deep breathing (hyperventilation) flushes CO₂ and removes the urge-to-breathe signal, dramatically increasing blackout risk. The warm-up breathing in this app is gentle relaxation breathing, not hyperventilation.
Stop immediately if you feel unwell — Press STOP and breathe normally at any sign of headache, dizziness, or vision disturbance.

⚠️ This app is provided as an educational and training support tool and does not replace medical or professional coaching advice. Freediving is an activity that can pose serious risks to life. Always train under the guidance of a certified freediving instructor in a safe environment.