Apnea Total & Molchanovs – Which Freediving Course is Right for You?

At Orenda Freediving we teach both Apnea Total and Molchanovs, and students often ask: what’s the difference?

The truth is, both systems are great, it just depends on what kind of learning experience you want.

Apnea Total

• Super relaxed and flexible.

• No pressure with exams or performance tests.

• Focus is on comfort, fun, and personal goals.

• Perfect if you want to explore freediving at your own pace without worrying about numbers.

Molchanovs

• More structured, with clear steps (called Waves).

• Each level has performance requirements for depth, static, and dynamic.

• Includes “Dynamic No Fins” from the very beginning (that’s the extra bit many divers love).

• Comes with access to the Molchanovs online training platform, so you can keep learning long after your course.

So which should you choose?

• If you’re after a stress-free introduction where you learn as you go → Apnea Total.

• If you like a clear roadmap, structured training, and measurable progression → Molchanovs.

Either way, you’ll get the same supportive Orenda Freediving experience - safe, fun, and personalized to you.

Apnea Total

Beginner Freediver

• Target depth: 12–20 m FIM/CWT
• Rescue: 6 - 10 m (requirement)
• No exams, relaxed focus on safety & comfort

Intermediate Advanced Freediver
• Target static: ~3:00 +
• Max depth: 25–30 m

• Exhale dives up to 22m, full-lung up to 30–40 m)

• DYN (optional)

Master Freediver
• Target static: 4:00+ (often much more with training)
• Target depth: 35-40 m+ (individual progression)
• Rescue: 20–25 m
• Flexible training, daily workshops, assisting instructors

• Stamina test

• CNF

• Monofin

• DNF

Molchanovs Requirements

Wave 1 (Beginner)

• Pool:

  • STA: ~1 min 30 sec

  • DYNB (dynamic with bifins): 30 m

  • DNF (dynamic no fins): introduced in technique only - not a performance requirement

• Open Water:

  • CWTB (constant weight with bifins) & FIM (free immersion): 12–20 m

  • Rescue & buddy skills with CWTB: 6–10 m

  • CWTB rescue of a blacked-out freediver: 6–10 m

Wave 2 (Intermediate)

• Pool:

  • STA: ~2 min 30 sec

  • DYNB: 50 m

  • DNF: 35 m (pool performance)

  • Dynamic Monofin (DYNM):

    • The Monofin technique is introduced in pool or shallow water. However, not a performance requirement

• Open Water:

  • CWTB & FIM: 24–30 m

  • CNF: 15 m

  • Buddying/rescue with CWTB: 10–15 m

Wave 3 (Advanced)

• Pool:

  • STA: ≥ 3 min 30 sec

  • DYNB: 75 m

  • DNF: 50 m

• Open Water:

  • CWTB & FIM: ≥ 34 m

  • CNF: 25 m

  • Buddying: 20 m

  • Rescue: 20 m

  • Surface tow: 20 m

Quick Takeaway for Students

• Apnea Total → flexible, no exams, numbers are targets not requirements. Great for those who want a relaxed, personal approach.

• Molchanovs → structured “Wave” system with clear performance benchmarks. Perfect if you want measurable progression and ongoing training tools.