CO2 Tolerance Hold vs Hypoxic Swim Ladder
Two breath-hold protocols for swimmers, and a real difference in how hard they push.
The short answer
CO2 Tolerance Hold is exhale-weighted — 8s out against 4s in, holding 8s of the 20s cycle. Hypoxic Swim Ladder is exhale-weighted — 4s out against 2s in, holding 6s of the 12s cycle. CO2 Tolerance Hold runs at about 3 breaths a minute, Hypoxic Swim Ladder at 5. A session runs 2 min against 1 min 36s. Both are rated advanced.
Side by side
| CO2 Tolerance Hold | Hypoxic Swim Ladder | |
|---|---|---|
| Pattern (seconds) | 4-8-8 | 2-6-4 |
| Rounds | 6 | 8 |
| Session length | 2 min | 1 min 36s |
| Best for | Performance | Performance |
| Level | Advanced | Advanced |
| Not suitable for | Pregnancy, High blood pressure, Heart conditions | Pregnancy, Heart conditions |
Choose CO2 Tolerance Hold if
Extend breath-hold for swimming, freediving and combat sport. Best for performance. Extends breath-hold.
Practise CO2 Tolerance Hold with a guided timer
Choose Hypoxic Swim Ladder if
Stroke-timed holds that train relaxed swimming on less air. Best for performance. Comfort on fewer breaths.
Practise Hypoxic Swim Ladder with a guided timer
Other comparisons
CO2 Tolerance Hold vs Bilateral Swimmer Breath
This is general information, not medical advice.