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Applying the principles of sports science, we will slowly increase your average breath-hold time over 6 weeks, helping you to get more and more prepared to do your max. To compensate for this increase in breath-hold time, the number of breath-holds per session slowly decreases weekly to ensure you're recovering well and not stressing your nervous system too much and making it too hard. By following the plan by the end of the 6th week, you will feel confident in doing your 1-rep max and setting a new personal best.

Realistically, if you're doing a max breath-hold, you can only do one of these per session a few times a week. Now, if you want to improve, you need to do enough training volume, which means multiple breath-holds per session, session after session, and week after week. So, by only doing a max, you're not doing enough training to make the necessary improvements; therefore, you need to drop the intensity to do enough breath-holds to allow you to make the necessary adaptations.

You betcha; we will do our best to support your training with expert guidance and coaching as and when needed. If you have any questions or concerns, email us, and we'll get back to you as soon as possible. That being said, please remember that this isn't a custom plan, and if you require ongoing, personalised support we may recommend one-to-one coaching.

Absolutely! It's designed to fit in with your individual training. We have people taking the challenge worldwide, all doing it in different time zones and months of the year. Once you download the plan, you can start whenever you want and then follow the weekly schedule to complete the programme.

After purchase, you will receive access to your 6-week training programme for 90 days. In our experience, having a set timeframe to complete the training provides the extra motivation to stick to the plan and achieve the best results. But we know life happens, and sometimes things come up. That's why you will have double the time to complete the training if you need a break.

There are 3 breath-hold sessions per week, and 1 DYN workout included, and you get to decide what days of the week you do them on. If you miss a session, roll it over to your next training day and continue from there. If you miss up to two weeks, you will likely need to start over to maximise your chance of success. Remember, consistency is key to making the adaptations you need to improve.

Yes, doing pool or depth training around this plan is possible. However, to avoid over-training, we only recommend doing a maximum of four breath-hold sessions per week. For example, you can use the plan to do two dry breath-hold and two depth sessions, making four in total. If you do this, spread your dry sessions over an extended period, like 8-10 weeks. If you're pool training, you'll find our weekly DYN workout the perfect accompaniment to your dry training, helping to build your whole Apnea Fitness without even thinking about it!

For refund:

If for any reason, you are not happy with the programmes and support, you can get in touch with us at sj@trainfreediving.com to discuss a refund. Refunds are provided on a case-by-case basis and are not typically considered unless every effort has been made to use the programmes as intended or within 14 days of purchase.

For cancellation:

If you have purchased a subscription directly on our website and you decide not to renew your subscription for another month/year, you can cancel it by emailing sj@trainfreediving.com. You won’t be charged for this any further, but you will remain subscribed until your next renewal date.

Please be informed that in-app purchases made through our mobile application are exempted from the above. In-app purchases adhere to the cancellation and refund policies and guidelines of the respective app stores (Apple Store and Google Play Store).