I just finished an intense workout, and I felt like I just wrestled a bear.
I said to myself, “Whoa. I’m gonna be sore after this one. I wonder if I’ll be able to train tomorrow?”
But, really though, how well is my body recovering?
There’s a simple but powerful way to find out: the CO2 Tolerance Test.
It’s not about how much you can lift or how fast you can run; it’s about understanding your body’s ability to recover.
The CO2 Tolerance Test is a tool used to measure your body’s efficiency in handling carbon dioxide, which can be an indicator of your overall fitness and recovery ability. Let’s dive into what this test is all about, why it’s important, and how incorporating it into your routine can transform your approach to training and recovery.
Understanding the CO2 Tolerance Test
The CO2 Tolerance Test is a simple breathing exercise that helps gauge your body’s tolerance to carbon dioxide. When you exercise, your muscles produce CO2 as a byproduct. How quickly and efficiently your body removes this CO2 affects how well you recover.
Here’s how the test works:
- Begin by taking 4 full breaths, one breath every 5-10 seconds. Inhale for 3-5 seconds, followed by a relaxed exhale lasting 5-10 seconds. Pause for 1 second before beginning the next inhalation.
- After the 4th inhale, when you’re at a totally full breath, start a timer.
- Exhale as slowly as possible, stretching out the exhale for as long as you can. It’s helpful to close your eyes to stay relaxed.
- Stop the timer either when you run out of air or when you feel the need to inhale.
Interpreting Your Results
Now that you’ve taken the CO2 Tolerance Test, let’s interpret your results:
- >80 seconds: Elite – You have advanced pulmonary adaptation, excellent breathing control, and outstanding stress control.
- 60-80 seconds: Advanced – Your pulmonary system is healthy, you have good breathing control, and relatively good stress control.
- 40-60 seconds: Intermediate – With a focus on CO2 tolerance training, you can generally improve quickly.
- 20-40 seconds: Average – You may be in a moderate to high stress/anxiety state, and your breathing mechanics need improvement.
- <20 seconds: Poor – Very high anxiety and stress sensitivity, possible mechanical restrictions, and poor pulmonary capacity.
Improving Your Tolerance
If you fall into the lower categories and want to improve your CO2 tolerance, here are some strategies:
Nasal Breathing during Training: Keep your mouth closed while exercising to force your body to offload CO2 at a slower rate, training your pulmonary system for maximum efficiency.
Counted Breathing Exercises: Set aside 10 minutes in a quiet area, close your eyes, and follow these breath-count guidelines:
- Beginner: Inhale for 8 seconds and exhale for 10 seconds.
- Intermediate: Inhale for 8 seconds, hold your breath for 4 seconds at the top of the inhale, and exhale for 10 seconds.
- Advanced: Inhale for 8 seconds, exhale for 10 seconds, and hold your breath for 4 seconds at the bottom of the exhale (and top if you want an extra challenge).
Challenges in Improving CO2 Tolerance
Improving CO2 tolerance involves consistent practice and gradual progression.
Going too hard during breath-hold exercises can be counterproductive, so it’s crucial to listen to your body.
Incorporating regular cardio exercises and practicing mindfulness can also help in overcoming mental barriers and enhancing your CO2 tolerance.
Why This Matters for Recovery
Indicates Aerobic Fitness: A higher CO2 tolerance can indicate better aerobic fitness. It means your body is efficient at using oxygen and clearing out CO2, which is crucial for endurance sports and intense workouts.
Reflects Breathing Efficiency: Efficient breathing is key for both performance and recovery. If you can handle higher levels of CO2, it usually means your breathing is more controlled and effective.
Helps with Stress Management: The test isn’t just about physical fitness. It can also give insights into how you handle stress. A higher tolerance to CO2 can mean better stress management, which is important for recovery.
Taking Control of Your Recovery
The CO2 Tolerance Test is a simple but effective way to gauge and improve your recovery.
I regularly measure my CO2 tolerance as an easy way to determine if I should add more cardio exercises to my HIRT routines.
For those looking to improve their CO2 tolerance, consider using an app like Sqwod. It can guide you through workouts that align with your CO2 tolerance and overall fitness goals.
Have you tried measuring your CO2 tolerance? How did you perform and how has this impacted your approach to fitness and recovery?
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When you’re ready, there are more ways I can help you:
1. The Sqwod Gym & Home Workouts App: Join +1,820 people using over 150+ H.I.R.T. exercises to create, plan, and schedule workouts.
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Over the last decade, Tee Major has worked with top fitness brands such as Nike, Puma, Reebok, and Adidas as a fitness model. As a strength & conditioning coach, he trained Olympians, NFL, NCAA, the USMC, Army, USAF, SOCOM. As an entrepreneur, he authored Urban Calisthenics in 2018 with Penguin Random House. He runs a company called, Sqwod which creates products and services to help fitness creators build run, and scale fitness brands.