16-Weeks Journey Recap: Training Data Visualized and Analysed 📊📈

Over the past sixteen weeks, I’ve been on a journey of growth and self-discovery in freediving. It hasn’t always been smooth sailing, with its fair share of ups and downs, but I’ve stayed consistent and kept moving forward. Along the way, I’ve built a stronger connection with my body and a deeper understanding of the discipline itself.

As I reflect on this journey, I’ve extracted some key numbers that capture how it unfolded—offering meaningful insights into my progress. By sharing these milestones and experiences, I hope to inspire and guide others on their own freediving paths.

While the path had its challenges, these numbers offer a clear picture of my progress and dedication:

• 44 pool training sessions (averaging 11 per month)
• 18.4 km total distance covered in dynamic sessions
• 7.82 hours of total apnea time
• Target DNF distance: 112.5m (2:04 apnea time):
  • I hit 90% or more of this target 40 times
  • Performed 38 submaximal dives (70% of target distance/apnea)

Personal Bests Achieved

• STA: 6️⃣:0️⃣0️⃣ (30-second improvement!)
• DNF: 1️⃣1️⃣7️⃣m (10m improvement!)

A Tough Lesson:

• DNF 123m failure 🟥—a reminder to balance ambition with awareness.

Favorite Drills

• Stop-Go with focus on mental aspect and technique
• Fixed Top Time with short recoveries and high CO2 concentration

Top 5 Lessons Learned

1. Relaxation and a clear mind are essential for dynamic performance (read more).
2. Focus on familiar distances rather than constantly chasing new PBs.
3. Be mindful of your DNF glide and DNF leg kicks technique.
4. Enjoy the process—joy keeps you coming back for more hours underwater.
5. It’s okay to exit early rather than push through obvious obstacles and risk failure.

Training Data Insights

By analysing the data I’ve collected over the past sixteen weeks, I’ve gained valuable visual insights into my performance, training volumes, and progress. Before diving into the hard numbers, it was challenging to gauge whether I should feel proud of my consistency or how my efforts stacked up.

Now, seeing the data laid out, it’s clear how far I’ve come. The numbers not only validate my commitment to regular sessions but also reveal patterns and areas where I’ve grown the most. This process has shown me the power of tracking—giving me clarity, motivation, and direction for the next phase of my freediving journey

Training Volume Insights: Distance and Apnea Time

I’ve been using this tracker to monitor my training volumes over selected periods (typically four weeks). This tracker provides me with key insights into how much distance I’ve swum and the total apnea time I’ve accumulated, including both dynamic and static sessions.

This data gives me a clear understanding of the intensity of my training and helps me track progress and compare each period. Interestingly, I’ve learned that training intensity doesn’t always come from covering long distances—it’s often about shorter breaks between efforts (month 1-3 on my charts). For now, this level of detail feels sufficient for my current training routine. It offers a solid foundation to reflect on my efforts, identify trends, and plan for future improvements.

Month 4 marked a shift toward harder, more demanding sessions with longer distances and significantly more apnea time. The increase in apnea time was largely due to incorporating longer static sessions and stop-go drills (static and dynamics combination), which challenged both my mental resilience and physical stamina.

This month stood out for its consistency and quality. Each session was an opportunity to refine my mental approach, improve relaxation, and focus on efficient glides. I also prioritised integrating long dives into my training routine, aiming to build comfort and confidence in maintaining control and focus during extended efforts.

This approach not only improved my performance but also deepened my understanding of the mental and technical elements required for success in freediving.

Tracking Submaximal and Maximal Dives: Success vs. Failure

This metric provides a clear breakdown of my dives into submaximal (>70%) and maximal (>90%) efforts, alongside regular dives (shorter distances or apnea times).