training - Blue Alchemy Freediving

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.

Overcoming Stress and Anxiety

(Disclaimer: I’m not a medical provider or therapist. This discussion overlaps with what I do but isn’t a substitute for professional advice. For clinical support, please consult a professional.)

Let’s talk about trauma, anxiety, and stress in freediving—a sport that demands both physical strength and mental resilience. Although this is centered on freediving, the principles can be applied to everyday life. Understanding and addressing these emotional challenges is essential for growth and performance.

I want to start by saying: YOUR PROBLEMS ARE NOT UNIQUE. While the specifics of what you’re going through might be different, the feelings and challenges are often similar.

Creating Trauma in the Dive

Ever felt like you’re stuck in a dive rut, no matter what you do? At the start of 2019, I faced a major setback. After years of working hard on static apnea, I suddenly went from a competition best of over seven minutes to barely hitting four minutes. What started as a natural talent quickly turned into a struggle. Overtraining and personal stressors finally caught up with me. I hit a wall, and no matter how much I tried to push through, my breath-holds became increasingly uncomfortable, and my overall performance suffered. Stress and anxiety can really distort our perceptions, making small issues seem like big threats, which affects our performance.

Let’s discuss some tools to move past trauma, as well as skills that can help avoid pitfalls. It’s about understanding and confronting the root causes of your stress and anxiety. My 2019 experience reminded me that mental barriers can physically impact us.

Finding Joy and Support in Training

One big lesson I’ve learned is to find joy in the process. Natalia Molchanova once said, “You should always enjoy the initial stages of training. Otherwise, what is the point of doing it?” Creating a positive and supportive environment has been key for me. Surrounding myself with encouraging people, setting achievable goals, and incorporating relaxation practices like yoga and meditation have all helped me stay grounded. Celebrating small victories keeps my motivation alive and turns each session into a chance for discovery and enjoyment.

Staying Present and Mindful

I’ve found that focusing on the curiosity of each dive rather than obsessing over metrics has been crucial. Being present in the dive means immersing yourself fully in the experience—feeling the water, embracing the calm, and tuning into the subtle shifts in your body and surroundings. Using techniques like body scanning during my static sessions helps me stay present and release tension, while visualizations keep me focused and calm before and during the dive. When a dive feels challenging, this mindful approach works as a reframing technique that helps transform each dive into a meditative journey, allowing me to savor every movement. Instead of adopting a negative perspective, I find positive insights which enhance my performance.

The Role of Coaching

My breakthrough did not fully come until I started working with my coach, Florian. He not only kept my static training routines fresh but also introduced mental strategies that turned repetitive aspects into engaging challenges. His balanced approach, which prioritizes mental well-being alongside physical training, has been invaluable in overcoming past traumas and approaching freediving with a healthier mindset.

Developing a Daily Practice

Breathwork and mindfulness are powerful tools for managing stress and anxiety both in and out of the water. Techniques like deep diaphragmatic breathing can activate the parasympathetic nervous system, helping you stay calm and improving your performance. If you’re curious about specific breathwork techniques, feel free to reach out—I’m happy to share what I’ve learned.

Embracing Resilience and Growth

Navigating trauma, anxiety, and stress in freediving often mirrors the challenges we face in daily life. While each experience is unique, the underlying effects are often universal. Recognizing these shared struggles can help us overcome them.

Finding joy in training is crucial and has been a game-changer for me. Creating a supportive environment, setting realistic goals, and practicing relaxation have all contributed to my progress. Mindfulness and focusing on the curiosity of each dive have helped me rebuild my confidence.

I encourage you to share your experiences with trauma and how you’ve managed or overcome these challenges. Drop a comment below to help others. If you haven’t already, consider starting a daily routine of breath work or mindfulness. These simple techniques can make a big difference in managing stress and improving your performance.