Improve your DNF with this Table 🏊‍♀️ | My Go-To Hypercapnic Training

📥 Grab the FIPH Table Spreadsheet: https://www.michaelawerner.com/offers/RLDmB2cn The Fixed Interval Pyramid Hypercapnic (FIPH) Table is one of my absolute favourite base training tools in freedive pool training. This pool-based exercise is best done in a 25m pool — no suit, no weights, no nose clip — just you, the water, and your breath. All you need is a 25m pool, a pair of swimmers, a stopwatch, and goggles. It’s been a game-changer in my own journey. I first learned this method from William Trubridge, and it became a key part of my preparation for the Guinness World Record. In this video, I walk you through the FIPH table: how it works, how to set it up, and how to use it to build serious freediving strength — both physically and mentally. Why train with the FIPH Table? ✔️ Improve your hypercapnic tolerance ✔️ Build lactate tolerance ✔️ Sharpen your technique and streamlining ✔️ Boost stroke-specific power ✔️ Increase overall fitness and mental control The structure of this table challenges you by reducing the rest time between laps, peaking mid-table, and easing off toward the end. Dive faster, and you earn more rest (but more CO₂ too!). It’s all about finding your sweet spot between effort, form, and recovery. If you find this exercise difficult, it may be because: — You have too much air in your lungs — You’re not used to doing NO FINS bare — without the aid of suit or weights — Your technique isn’t strong enough to sustain the level of effort required to complete the table If that’s the case, check out my NO FINS, NO WORRIES course — designed to help you overcome all of these challenges and literally make you fly underwater. 🚀Learn more: https://www.michaelawerner.com/online-courses