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Week 12 | static breath hold 5:45 - pleasant but failed

Week 12 | static breath hold 5:45 - pleasant but failed

Today’s training was about simplicity and presence, not performance. No distractions, just a calm, mindful static breath-hold. The gentle rhythm of the water and the absence of pressure created a peaceful experience. Sometimes, it's not about pushing limits, but finding peace within.

Pool Training | Fixed Top Time dynamics

Pool Training | Fixed Top Time dynamics

This workout, inspired by Umberto Pelizzari's book, focuses on "Top Time" to balance dive effort and recovery. The session builds physical and mental endurance through repeated dynamic dives with controlled recovery times. Adjust the Top Time to suit your fitness level and track progress.

Week 11 | Summary ✌️

Week 11 | Summary ✌️

This week, I focused on relaxation with STOP-GO training and long statics. The calming effect of lying still for two minutes before a 50m DNF swim left me feeling refreshed and connected to the water. Simple, mindful training reminds me of the power of slowing down.

Pool training | Stop-Go with increasing dynamics distances

Pool training | Stop-Go with increasing dynamics distances

This freediving workout involves fixed static breath-holds paired with progressively longer dynamic swims, challenging both physical endurance and mental resilience. It improves oxygen efficiency, builds mental toughness, and simulates the continuous effort of DNF dives.

Week 10 | Summary 🟥

Week 10 | Summary 🟥

This week was a humbling reminder that progress in freediving isn’t always linear. Despite feeling strong, I failed to complete a familiar distance, which led to an important realization: my CO2 tolerance is high, but my O2 efficiency may need work. Time to refine my technique and energy use!

Week 9 | Summary

Week 9 | Summary

This week, I experimented with different leg-kicking techniques in DNF training. While faster kicks and stronger strokes increased speed, they drained energy and made me less comfortable. A new rhythm with one arm stroke and two kicks felt smooth, but the 25m pool limited its potential.

DNF puzzles | Leg kicks in DNF

Recommended readings

DNF puzzles | Leg kicks in DNF

Leg kicks are vital for efficient Dynamic No Fins (DNF) freediving. They conserve energy, reduce drag, and maintain rhythm. Focus on a smooth, powerful kick with relaxed knees, pointed toes, and aligned ankles. Study pro techniques, record yourself, and refine your form for smoother dives.

Week 7-8 | Summary ✌️

Week 7-8 | Summary ✌️

The past two weeks, I’ve focused on modifying my training with varied distances, speeds, and breathing intervals. I added 75m swims, explored power vs. glide focus, and made 100m swims a regular goal. Improved CO₂ tolerance and consistent progress are keeping me motivated.

Training tips | how to control sets and repetitions

Training tips | how to control sets and repetitions

Training within your limits is key to progress in freediving. The Stamina app helps me manage fixed top times, decreasing top times, and Stop-and-Go training by guiding me through breath-holds and recovery intervals. It keeps me focused, improves performance, and reduces distractions.

Equipment | The Key to a Fantastic Dynamic Experience

Equipment | The Key to a Fantastic Dynamic Experience

For optimal Dynamic No Fins (DNF) freediving, I’ve honed my setup to maximize comfort and performance. Key elements: neck weight for neutral buoyancy, a reliable noseclip, bright goggles for better visibility, and a well-fitted wetsuit to reduce drag. These essentials keep me focused and efficient!

Week 5-6 | Summary 🟥 and 1️⃣1️⃣2️⃣m DNF ✌️🎉

Week 5-6 | Summary 🟥 and 1️⃣1️⃣2️⃣m DNF ✌️🎉

The past two weeks marked a breakthrough in my training, achieving a distance I previously failed at. Key improvements? Better relaxation, refined leg technique, and optimizing body position with a neck-weight adjustment.

How could you start your freediving journey

How could you start your freediving journey

Freediving combines mental focus, physical training, and a deep connection with your body. This beginner-friendly guide explains how to start safely, focusing on pool training and the basics of Dynamic No Fins (DNF) to build technique, relaxation, and breath control.