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CO₂ TACTICS
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Phase 1 · Awareness
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Re-test to rescale your holds
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CO₂ Tactics · Built For Pressure
Know your numbers
THE GLOSSARY
Every number in this app measures something real. Here's what each one is — and why it matters.
The tests
BOLT · Body Oxygen Level Test
Exhale normally, count the seconds until your body asks for air. That ask is your alarm — the same one that fires when you're gassed. Higher BOLT = later alarm = calmer body under pressure. Tested every morning because it moves with recovery.
MBT · Max Breathlessness Test
Steps walked on one breath hold. BOLT is your alarm at rest; MBT is your alarm in motion. Re-tested every two weeks — your score sets your training holds.
PCS · Pressure Capacity Score
Your BOLT and MBT scores added up into one number. It tells you how big your engine is — how much you can handle before you're gassed. Watch it climb as you train.
The engine
Engine Check
Sleep, fuel, hydration, breath: the four inputs that set today's ceiling. You're not judged on where the ceiling is — only on whether you played to it.
7-day average
The pale line. One day lies; seven days don't. Read the pale line, not today's dot.
Green zone
Where your scores live when things are working. Built from your numbers, nobody else's.
The breath work
CO₂ tolerance / air hunger
The need-to-breathe feeling is your alarm, and how early it fires is trainable. Raise the ceiling and the same pressure barely registers. Quieter alarm, clearer head. That's the adaptation this app builds.
Down-regulate
Turn yourself down on purpose: long slow exhales. The move when you're too hot — rushing, forcing, heart going.
Up-regulate
Turn yourself up on purpose: quicker breathing, get moving, name what you're competing for. The move for flat days.
Working holds
Your session hold and rest times, set by your own test scores. Get better, re-test, the work scales with you.
The state log
Drive
How charged you were. A 2 is a lazy Tuesday practice; a 9 is a rivalry game. No right number — finding yours is the point.
Focus
How clear you were: seeing everything, deciding before you moved. A 2 is scattered; a 9 is dialed in. Drive is the gas pedal, focus is the steering wheel — always keep your hands on the wheel.
The four territories
In the Zone: gas and steering. The target. Out of Control: gas, no steering — rushing, forcing. Flat: steering, no gas — going through the motions. Locked up / checked out: neither — hesitating, or done early.
State map
Every logged day is a dot: drive up the side, focus across the bottom. The dots show your pattern. Sealed while you collect so your ratings stay honest; opens with your coach. The work: bring your practice-day focus to game day.
The return
You'll drift every game — pros too. The skill isn't staying; it's noticing you left and getting back fast. That's the number that improves.
Quick tips · the way back
In the Zone
Don't touch anything. Notice what it feels like — that's how you find your way back.
Out of Control
Long exhale, drop the shoulders, slow your tempo, pick one small target. (Down-regulate.)
Flat
Quicker breathing, get moving, name one thing you're competing for right now. (Up-regulate.)
Locked up / checked out
Frozen? Shrink the job: one exhale, one target, one play. Checked out? Find one thing worth winning and win only that.
CO₂ Tactics · Built For Pressure
Measure
YOUR PROGRESS
You can't improve what you don't measure.
Pressure Capacity
One number for the capacity you've built. Recalibrates as real data comes in.
BOLT trend
7-day avgdailygreen zone
BOLT benchmarks
Your last 7 logged BOLT tests · tap a dot for score + date.