Zone Training and Freediving
When it comes to training—whether it’s running or freediving—zone training has been a game-changer for me. It’s a simple but effective way to balance effort and endurance. In running, you’ve got Zone 2 and Zone 5, which take very different approaches to making progress, and I’ve found that the same principles apply perfectly to freediving.
Zone 2 is all about steady, sub-maximal effort—nothing flashy, but solid work that builds a strong foundation. Zone 5, on the other hand, is where you go all out, pushing yourself to the max. If you’re looking to make real progress, you’ve got two paths: spend a lot of time in Zone 2, or do shorter, intense bursts in Zone 5. But trust me, too much time in Zone 5 will leave you wiped out if you’re not careful. Balance is everything.
In freediving, this structure is similar. Zone 2 is our sub-max attempts—those dives where you’re working hard but not pushing to your absolute limits. For me, these dives are where I build control, stamina, and the confidence to go harder when it counts. They’re crucial for handling more intense sessions later on.
Now, I won’t lie—Zone 5 efforts in freediving, like those in running, can give you quick results. Max attempts and pushing your boundaries is where you hit new depths and personal bests, but it comes with a price. You risk overexerting yourself if you overdo it. The key here is finding a rhythm: mix enough high-intensity dives to push yourself while still focusing on building that steady, sub-max base. It’s all about playing the long game.
Personally, I spend about 75% of my training time in Zone 2. These sessions are longer, slower, and more about staying in apnea with lower intensity. It’s the sweet spot that lets me train consistently, avoid burnout, and still make real progress over time.
But don’t get me wrong—Zone 5 has its place. I mix in short, high-intensity sessions where I really push my limits. These are the dives where I test what I’m capable of, pushing for new depths or longer breath holds. When I hit those max attempts, it’s crucial to space them out and make sure I’ve put in the work with my Zone 2 training first. That way, I know my body is ready.
Breaking through those plateaus feels amazing, but recovery is just as important as the dive itself. After a Zone 5 session, I make sure to take the time to rest and let my body bounce back before diving deep again. Finding that balance between pushing hard and giving yourself space to recover is key to staying in the game for the long haul.