# ApneaFlow ApneaFlow is a training app for freedivers that supports dry static apnea training and structured breathing exercises. It guides you through clearly defined phases, gives instructions via display, sound and vibration, and saves training data as a Garmin activity for later analysis in Garmin Connect. Several training modes are available, including classic tables, warm-up and breathing exercises. Depending on the mode, times, number of rounds and other parameters can be adjusted directly on the watch; after training you can review general statistics and mode‑specific metrics such as total duration, hold time, preparation time, number of rounds and per‑round data. ## Supported modes ### CO2 table Constant hold time with preparation time decreasing from round to round; in freediving this format is typically used to train CO2 tolerance. Configurable: - Initial preparation time - Number of rounds - Hold time - Time decrement per round ### O2 table Constant preparation time with increasing hold time. Suitable for structured O2 workouts. Configurable: - Preparation time - Number of rounds - Initial hold time - Time increment per round ### Mixed table Combination of increasing hold time and simultaneously decreasing recovery time. Configurable: - Number of rounds - Initial recovery time - Recovery decrement per round - Initial hold time - Hold time increment per round Button behavior (also CO2 and O2): - Back/Lap ends the active hold and advances to the next round. ### Crazy Tables Crazy Tables guide you through three intensive training cycles. Each round starts with a preparation phase, followed by a first hold with empty lungs and then several short follow‑up holds, with only a small sip of air taken between holds as long as possible. Configurable: - Preparation time - Initial hold time - Round duration Button behavior: - START/ENTER advances within the follow‑up hold phase. - Otherwise, pressing a button opens the early stop/save menu. ### Max attempt (incl. warm‑up) Multiple preparatory hold rounds (freely configurable) provide a structured build‑up, followed by a free max attempt using an upward‑running stopwatch, with acoustic feedback when the target time is reached. Configurable: - Preparation time - Number of rounds - Hold times per round - Target time Button behavior: - START/ENTER ends the attempt phase and saves the training. - In the warm‑up rounds, the standard stop/save function applies and opens the early stop/save menu. ### Square Breath Even sequence of inhaling, holding, exhaling and holding after exhalation; this exercise is commonly used for calming down, breath control and building rhythm. Configurable: - Number of rounds - Durations for inhaling - Holding - Exhaling - Holding after exhalation First you select the mode; then the corresponding configuration values are available under Config. In addition, options such as color scheme and type of notifications can be adjusted. During training, ApneaFlow displays current values such as heart rate and stress level when available. Mode‑specific FIT data such as completed rounds, total hold duration, training duration and, if applicable, further details like max attempt duration or Crazy round times are also stored. ## Multilingual support Available: Deutsch, English, Italiano, Franç ## Safety Important note: ApneaFlow is an app for dry training and guided apnea exercises on land. The app is **not** intended for solo training in the water and does not replace proper education, safety protocols or supervision by a qualified buddy or coach. No training in the water without a buddy. Do not use while driving, cycling or in other situations with increased risk. Do not use in situations where dizziness, loss of consciousness or delayed reactions could endanger you or others. Use at your own risk. If you experience health issues, have pre‑existing conditions or feel unsure, please seek medical advice before using the app.

0.9.9 - Internal optimizations and bug fixes 0.9.8 - Improved app startup for a clearer user experience - Direct choice on launch: start the last workout or open the settings - Internal optimizations and bug fixes 0.9.7 - Square Breath: Dynamic phase timing adjustments (e.g. increase hold time by 2s every 2 rounds). Menu and modes expanded. - Improved app stability: More robust language support, memory optimization and screen layout. - Optimized training data export to the Garmin Connect app. - Added support for additional watch models. 0.9.6 - Square Breath: Adjust phase times during a session using the up/down buttons. Changes are saved automatically for future sessions. This feature is only available on watches that have these buttons. - General improvements for better stability and smoother app behavior. 0.9.5 - New mode “Mixed Table”: Combination of CO₂ and O₂ tables with progressively shorter breath-up times and progressively longer hold times. Many thanks to Cristian for the valuable feedback and the impulse to implement this mode! - Extended language support: ApneaFlow is now available not only in German and English, but also in Italian and French. Please note that the translations were generated with AI, and I’m happy about any feedback for improvement — just reach out via email: [email protected] - Improved display in Garmin Connect: The activity IQ fields have been revised, time formats adjusted, and training settings are now shown directly, e.g. CO₂ tables as “CO2 2:00 (-0:15) - 1:30”, with corresponding views for O₂ and mixed tables as well as box breathing (“Square 0:05 - 0:20 - 0:10 - 0:10”). - Bug fixes and menu optimizations: Issues accessing the “Action menu” have been resolved, and the settings menus have been slightly rearranged for more intuitive navigation 0.9.4 Technical refactoring of the layout logic so ApneaFlow renders correctly on more Garmin watch types – the app is now available on additional models. New info screen that appears once after an update and can be dismissed with any button press. Various bug fixes and stability improvements. 0.9.3 ApneaFlow now saves more detailed training information into your activity, in addition to the “normal” activity data (Crazy Table lap times, max attempt duration and further statistics). You can find these fields in the Garmin Connect app in the activity details, at the very bottom under “Statistics – Connect IQ”. The progress bars have been optimized, and they are hidden on very small displays. 0.9.2 - New feature in the CO2 and O2 Table modes: During HOLD phases, you can use the Round button (bottom right) to skip these phase and skip to the next preparation phase. - You can now end the training session using the Start/Stop button (top right), not the back/escape button. The “Save” or “Cancel without saving” dialog will appear. - Bug fixes