AppneistWorkout Previews
In the Appneist app, you get personalized training plans based on templates built by professional freediving coaches. Each workout includes detailed instructions and progress tracking.
Category
Level
Showing 37 workout previews
10x Static Holds with Contractions
Build CO2 tolerance through repeated static breathholds with controlled contraction work.
Training Focus:
CO2 Static Table (15-20 Minutes)
Continuous CO2 tolerance training with minimal recovery between holds.
Training Focus:
Multi-Phase Static Protocol
Advanced static training combining different lung volumes within single holds.
Training Focus:
FRC Static Series
Exhale static training for O2 tolerance development.
Training Focus:
Inhale-Exhale Cycling Protocol
Continuous breathhold cycles alternating between inhale and exhale holds.
Training Focus:
16x50m High-Volume Protocol
High-volume CO2 tolerance challenge with multiple pacing strategies.
Training Focus:
Progressive Distance Sets (75-50-25)
Descending distance protocol with ascending intensity.
Training Focus:
10x75m Minimal Rest Challenge
Distance endurance with minimal recovery between repetitions.
Training Focus:
Long Dive + Percentage Protocol
Max effort dive followed by calculated percentage distances.
Training Focus:
Sprint Interval Sets (6-8x25m)
Maximum intensity sprints with minimal recovery.
Training Focus:
Dynamic + Static Combination
Dynamic swimming followed immediately by static hold.
Training Focus:
Pyramid Distance Training (25-50-75-50-25)
Ascending then descending distances within sets.
Training Focus:
Technique Refinement Session
Focused technique work across multiple disciplines.
Training Focus:
Longer Dive (70-85% Effort)
Sub-maximal distance attempts at controlled intensity.
Training Focus:
Mixed Distance High-Volume (8x50m + 8x25m)
High-volume training with mixed distances completed in shortest total time.
Training Focus:
Progressive 25m Bottom Crawls
Bottom crawls with progressive effort building.
Training Focus:
25m FRC Bottom Crawls
Exhale bottom crawls for O2 challenge.
Training Focus:
50m Bottom Crawl Protocol
Extended distance bottom crawls requiring excellent pacing.
Training Focus:
Bottom Crawl + Dynamic Combination
Bottom crawl immediately followed by dynamic without surfacing.
Training Focus:
FRC Mixed Distance Sets (75-50-25)
All exhale dynamics in progressive distance format.
Training Focus:
75m Dynamic + 25m FRC Combination
Inhale dynamic followed by minimal recovery, then exhale swim.
Training Focus:
50m FRC + 50m Inhale + Sprints
Complex set combining multiple phases and buoyancy changes.
Training Focus:
6x25m Slow FRC Protocol
Short-distance exhale dives emphasizing control and relaxation.
Training Focus:
Apnea Walk 30/30 Intervals
Balanced breathhold walking with equal work-to-rest ratio.
Training Focus:
Apnea Walk 40/20 Progressive
Challenging breathhold walks with reduced recovery.
Training Focus:
Bike/Walk Apnea with Progressive Speed
Static hold followed by movement with progressive speed increases.
Training Focus:
CO2 Dry Dynamic Protocol
Continuous breathholds with minimal recovery on land.
Training Focus:
1-2 Minute Apnea Walk/Bike
Extended duration breathhold efforts combined with exhale intervals.
Training Focus:
200m Over-Under
Classic conditioning alternating underwater and surface swimming.
Training Focus:
300m Over-Under
Extended over-under protocol requiring sustained effort.
Training Focus:
400m Over-Under
Maximum distance conditioning challenge.
Training Focus:
Max Dynamic Attempt + High Volume
Competition-style max attempt followed by high-volume work.
Training Focus:
Dynamic to Contractions + Volume Work
Push beyond contractions then continue with minimal-breathing volume.
Training Focus:
Warm-Up Protocol
Structured warm-up for freediving training sessions.
Training Focus:
Buoyancy Check Protocol
Essential pre-training procedure for optimal weighting.
Training Focus:
Stretching & Flexibility Session
Full-body stretching including specialized breathhold-specific protocols.
Training Focus:
Decreasing Recovery Static Protocol
Static holds with progressively decreasing recovery periods.
Training Focus:
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