How The Target Adapts
Adaptive Intensity
Every round includes a breath-hold. Its target is not fixed: it starts where your style and level set it, then rises or eases round by round, based on how the last round went.
Not A Fixed Number
The breath-hold target is not a single number handed to everyone. It comes from where you started the session and how you scored the round before this one.
That is different from a program that raises the bar on a fixed schedule, no matter how you feel. A round that went well moves the target up. A round that strained you moves it back down.
Where Each Session Starts
Before the first breath-hold, you choose your style, which sets how many preparatory big breaths you take each round. The gentlest style keeps that count flat round after round, on purpose, good for a light day or a beginner still learning the practice. Every other style lets it climb a little each round, faster the stronger the style.
Your training level works the same way for the breath-hold target. At earlier levels, each round raises the target only a little, or not at all. At later levels, each round raises it more, because by then the body and breathing have more room to work with. You move to a higher level once your practice has grown into it.
Why Later Rounds Feel Easier
It seems backwards that a later round can call for a longer breath-hold and still feel no harder than the one before it, sometimes easier. The earlier rounds already moved the body toward a calmer, more ready state. And in most styles, the preparatory big breaths grow across the session, so each breath-hold starts with less CO₂ built up, and air hunger arrives later. The gentlest style skips that rise on purpose, for the lightest possible session.
Together, this lets a session set a higher target without requiring more effort. You finish a round that went well, and the next target feels like the next natural step. Push to your limit every round instead, and each attempt leaves you more depleted than the one before.
Green Raises It, Red Eases It
The target does not wait for the next session to correct itself. It moves round by round, based on the score your first full breath earned. A green round shows the app you had more room, so the next target rises a little. An orange or red round shows the app you were at the edge, so the next target eases back.
This is the same score the Instinctual Response and Stress Detection pages explain, put to work in real time. You do not have to decide whether to push harder or ease off. The round you just finished showed that, and the next target reflects it.
Always Your Own Pace
Because the target follows your score, no two sessions look the same, even at the same style and level. A well-rested day can carry a higher target through every round. A tired day finds something lighter, automatically. The session finds your pace instead of matching one set for someone else.
You can also control the breath-hold duration directly. Hands-free mode lets you end each breath-hold by feel, or preset a duration you know is right for you, and the app stops it there automatically.
Where This Fits
The target depends on how the instinct and the intellect share control of the breath, how a single breath becomes a score, how the app reads stress without a sensor, why forcing the target backfires, and the oxygen efficiency this training builds toward, each covered in full elsewhere.
How the instinct and the intellect share control of the breath
Exactly how that single breath is scored
How the app reads stress without a sensor
Why forcing the target backfires
Reading about it only takes you so far. To really understand it and experience it, download the app and do the exercise yourself.