How deep can humans really go?
The current freediving world records, what they mean, and how far ordinary divers can take it with the right training.
Depth records by discipline
| Discipline | Men | Women |
|---|---|---|
| No-Limits (NLT) | 214 m — Herbert Nitsch (2007) | 160 m — Tanya Streeter (2002) |
| Variable Weight (VWT) | 156 m — Alexey Molchanov (2023) | 130 m — Nanja van den Broek (2015) |
| Constant Weight (CWT, with fins) | 136 m — Alexey Molchanov (2023) | 123 m — Alessia Zecchini (2023) |
| Constant Weight No-Fins (CNF) | 103 m — Peter Kolver (2025) | 86 m — Kateryna Sadurska (2025) |
| Free Immersion (FIM) | 137 m — Petar Klovar (2025) | 105 m — Zsofia Torocsik (2026) |
Breath-hold & distance records
| Discipline | Men | Women |
|---|---|---|
| Static Apnea (STA, breath-hold) | 11:35 — Stephane Mifsud (2009) | 9:22 — Heike Schwerdtner (2025) |
| Dynamic Apnea With Fins (DYN) | 319 m — Ming Jin (2025) | 280 m — Zsofia Torocsik (2025) |
| Dynamic Apnea No-Fins (DNF) | 250 m — Mateusz Malina (2022) | 213 m — Julia Kozerska (2023) |
The number you've heard is for static apnea — lying still on the surface.
Stephane Mifsud 11:35 was achieved face-down in a pool, completely motionless, after years of CO₂-tolerance training. Underwater while swimming, the same athlete might manage 3–4 minutes. Most certified recreational freedivers (AIDA 2 level) hold their breath comfortably for around 2:00 in static, and 1:00–1:30 while diving.
30 m on a single breath is well within reach for most healthy adults.
That's the AIDA 3 target depth — and most students reach it within a week or two of structured training. The limiting factor is almost never breath-hold; it's equalization technique. Master Frenzel and the door to 20–40 m opens up. Beyond 40 m is where the real dedication starts.
Want to know your own number?
Most people are surprised by what their body can already do. AIDA 1 takes a single day and ends with a real depth dive. From there, the numbers in this page stop feeling abstract.
See AIDA courses →