Apnea Total or Molchanovs: Which Freediving Course is Right for You?

Apnea Total or Molchanovs: Which Freediving Course Is Right for You?

If you're looking for a freediving course in Koh Tao, one of the first decisions you may have to make is which certification system to choose.

At Orenda Freediving, we teach two internationally recognised freediving systems: Apnea Total and Molchanovs.

One of the most common questions we get is:

"Which one should I choose?"

The honest answer is: both are excellent.

Both systems teach the essential foundations of safe and enjoyable freediving, including relaxation, breathing, equalization, efficient movement, open-water skills, buddying, and rescue.

The difference is more about how you learn, how you progress, what skills you learn at each level, and what kind of freediving experience you are looking for.

You are not choosing between a good system and a bad system.

You're choosing the pathway that best fits your goals, your interests, and the way you like to learn.

Apnea Total vs Molchanovs: Two Systems, One Shared Foundation

At their core, both systems are built around the same fundamental principles.

You'll learn how to:

• Relax before and during a dive

• Prepare safely for a breath-hold

• Equalize effectively

• Move efficiently through the water

• Develop your breath-hold

• Freedive in open water

• Buddy and rescue safely

• Understand your limits and progress responsibly

Both systems offer a progression from beginner through advanced freediving and eventually into instructor-level training.

The biggest differences are in the learning format, assessment style, progression structure, and the skills introduced at each stage.

Apnea Total: In-Person, Flexible and Personal

Apnea Total takes a flexible approach to freediving education, with courses taught through in-person, practical training.

There are no formal exams as part of the certification process.

Instead, the focus is on learning directly with your instructor, developing practical skills, building confidence, and progressing according to your individual goals and experience.

For students who prefer to learn by doing rather than sitting exams, this can be a very appealing approach.

The emphasis is on:

• Comfort

• Confidence

• Practical skills

• Safety

• Personal progression

• Direct interaction with your instructor

Apnea Total Freediver Level 1

2 days | Open Water | Target depth: 12–20 m | 7,500 THB

The Apnea Total Freediver Level 1 course is a two-day open-water course, with no pool sessions required.

You'll learn the foundations of freediving while developing your comfort and confidence in the ocean.

The course focuses on areas such as:

• Relaxation

• Breathing and preparation

• Equalization

• Finning technique

• Open-water freediving

• Safety and buddy skills

• Rescue techniques

• Building confidence in the water

There is no formal exam.

Instead, your instructor guides you through the practical skills and knowledge you need during your course.

It's a great option if you want to get into the ocean from the very beginning and experience what freediving is really about.

Apnea Total Advanced Level 2

3 days | Target depth: approximately 25–30 m | 10,900 THB

Advanced Level 2 takes your freediving to the next stage, with a focus on deeper diving, advanced skills and developing a stronger understanding of your body and your limits.

The first day includes a Static Apnea Clinic, focusing on breath-hold development, relaxation and technique.

Dynamic apnea can also be included as optional training, but it is not required for certification.

One of the things that makes Apnea Total Advanced Level 2 particularly interesting is the introduction of exhale diving.

Exhale Diving at Advanced Level 2

Exhale diving allows divers to explore depth starting with less than a full breath.

This creates a very different experience from a traditional full-lung dive and allows students to explore how equalization, pressure, and body adaptation change as the lungs begin at a reduced volume.

This is a particularly unique part of the Apnea Total pathway.

For divers who are interested in exploring depth beyond simply adding more metres to their dives, exhale diving offers another dimension to their training.

Again, there is no formal exam. Your instructor works with you throughout the course to develop your skills and knowledge.

Molchanovs: Structured Progression with In-Person and Online Learning

Molchanovs follows a clearly structured progression known as the Wave system.

Each level builds on the previous one, with defined skills and performance requirements.

One of the key differences is that Molchanovs combines practical in-person training with a structured knowledge-learning component.

Students can learn through the traditional in-person class format, while Molchanovs also provides access to online learning materials, including educational videos and slides.

This gives students another way to prepare for and reinforce the theoretical side of their training.

The system also includes exams and knowledge assessments, alongside the practical performance requirements.

For students who enjoy having educational resources they can revisit in their own time, as well as clear benchmarks and formal assessments, this can be a great advantage.

The Molchanovs approach combines:

• In-person practical training

• Online educational materials

• Videos and presentations

• Self-learning opportunities

• Knowledge reviews

• Formal exams

• Practical performance requirements

• Structured progression through the Wave system

This can be particularly appealing if you enjoy learning independently, reviewing material in your own time and having a clear structure to follow.

Molchanovs Wave 1 — Beginner

3 days | 10,900 THB

Wave 1 lays the foundation for freediving.

Students develop their relaxation, breathing, equalization, finning, open-water and safety skills.

Typical performance requirements include:

Pool

• STA: approximately 1:30

• DYNB: 30 m

• DNF: introduced as a technique but not a performance requirement

Open Water

• CWTB and FIM: 12–20 m

• Buddying and rescue skills

• Rescue requirements at approximately 6–10 m

Wave 1 is designed to give you a solid foundation that you can continue building on as you progress through the Wave system.

Alongside your practical training, you have access to Molchanovs' educational resources, allowing you to continue learning and reviewing theory beyond your time in the water.

Molchanovs Wave 2 — Advanced

4 days | 14,900 THB

Wave 2 takes you into deeper and more advanced freediving.

Typical requirements include:

Pool

• STA: approximately 2:30

• DYNB: 50 m

• DNF: 35 m

• Monofin technique introduced, but not a performance requirement

Open Water

• CWTB and FIM: 24–30 m

• CNF: 15 m

• Buddying and rescue skills at approximately 10–15 m

Wave 2 includes both practical performance requirements and knowledge assessment.

The Unique Feature: CNF at Wave 2

One of the distinctive features of Molchanovs Wave 2 is the introduction of Constant Weight No Fins (CNF) as a performance requirement.

CNF is a technically demanding discipline where the diver descends and ascends without using fins.

Instead, the diver relies on efficient body movement, streamlining, relaxation, and technique.

At Wave 2, students are already beginning to develop CNF skills to approximately 15 m.

This makes Wave 2 particularly appealing to divers who are interested in exploring this new discipline.

Exhale Diving vs CNF: Two Different Ways to Challenge Yourself

This is one of the most interesting differences between the two systems.

At a similar stage of progression, each system introduces a skill that offers a very different challenge.

Apnea Total Advanced Level 2 introduces exhale diving, allowing divers to explore depth with a reduced lung volume.

Molchanovs Wave 2 introduces CNF, challenging divers to descend and ascend without fins.

Neither is necessarily "better."

They're simply different.

If you're fascinated by pressure adaptation, equalization, and exploring how your body responds to reduced lung volume, you may find exhale diving particularly interesting.

If you're drawn to technique, body position and the challenge of moving efficiently without fins, CNF may be what excites you.

Molchanovs Wave 3 — Master Freediving

6–7 days | 18,900 THB

Wave 3 is the next step for divers who want to move toward a more advanced and semi-professional level of freediving.

Typical performance requirements include:

Pool

• STA: 3:30+

• DYNB: 75 m

• DNF: 50 m

Open Water

• CWTB and FIM: 34 m+

• CNF: 25 m

• Buddying: 20 m

• Rescue: 20 m

• Surface tow: 20 m

Wave 3 introduces divers to more advanced concepts and techniques, including mouthfill equalization and FRC diving (exhale).

At this stage, the focus moves beyond simply learning to freedive deeper. Divers begin developing a much broader technical understanding of advanced freediving disciplines, equalization, and safety.

Wave 3 combines practical performance requirements with the Molchanovs knowledge and assessment system, including access to educational materials, self-learning resources and exams.

Apnea Total Master vs Molchanovs Wave 3

Apnea Total and Molchanovs take different approaches to structuring learning and progression from the very beginning. This becomes particularly noticeable when comparing the Apnea Total Master programme with Molchanovs Wave 3.

Apnea Total Master Freediver

The Apnea Total Master programme is a 20-water-session programme, making it a substantial and immersive advanced freediving experience.

The programme gives divers significant time in the water to develop their skills, refine their technique and explore different disciplines according to their individual goals.

Depending on the diver, training may include:

• Deeper CWT and FIM

• CNF

• Monofin

• DNF

• DYN

• Static apnea

• Stamina development

• Advanced rescue skills

• Specialised workshops

• Assisting instructors

The 20-session format allows plenty of time for progression, repetition, refinement and personalised coaching.

The Apnea Total Master pathway is delivered through practical, in-person training, without formal exams.

Rather than sitting an exam, the emphasis is on your development in the water and your progression as a freediver.

Molchanovs Wave 3

6–7 days | 18,900 THB

Wave 3 is a structured advanced certification course with clearly defined performance requirements.

It combines:

• In-person practical training

• Performance requirements

• Knowledge learning

• Online educational resources

• Self-learning

• Knowledge reviews

• Exams

The Wave 3 certification itself is completed over approximately 6–7 days.

However, at Orenda, you don't have to choose between a short certification course and a longer training experience.

Wave 3 Within a 10- or 20-Session Training Package

At Orenda, we can build your Wave 3 certification into a personalised 10- or 20-water-session training package.

This means the Wave 3 course requirements are completed within the package, rather than simply adding extra sessions after the course.

The additional water sessions within the package give you more time to work on your individual goals and develop your skills alongside the certification.

Depending on your needs, your personalised training may include:

• Depth progression

• Equalization technique

• CNF development

• FRC diving

• Mouthfill

• Technique refinement

• Rescue and buddy skills

• Stamina and conditioning

• Different freediving disciplines

• Individual coaching and video analysis

The exact programme is adapted to your experience, goals and progression.

Master vs Wave 3: What's the Difference?

The biggest differences are the structure, learning style, assessment and amount of dedicated training time.

Apnea Total Master

20 water sessions

• Dedicated advanced training programme

• In-person practical learning

• No formal exams

• Flexible and individually tailored

• Time to explore multiple freediving disciplines

• More opportunity for progression, repetition and refinement

• Focus on long-term development and becoming a well-rounded freediver

Molchanovs Wave 3

6–7 day structured certification

• In-person practical training

• Defined performance requirements

• Online learning materials

• Videos and slides

• Self-learning opportunities

• Knowledge reviews

• Formal exams

• Advanced skills including mouthfill and FRC

• Clear progression through the Wave system

• At Orenda, the Wave 3 certification can be completed within a 10- or 20-water-session personalised training package

So, if you're looking for a dedicated, immersive advanced programme with 20 sessions built into the certification pathway, Apnea Total Master offers that structure.

If you want the structured progression, formal assessment and educational resources of Molchanovs Wave 3, but also want more time to train, refine your technique and work toward your personal goals, you can complete your Wave 3 as part of an Orenda 10- or 20-session personalised training package.

So, Which Freediving System Should You Choose?

I'm a complete beginner

Either system can be a great choice.

If you've never tried freediving before and aren't sure which pathway is right for you, you can start with a Discover Freediving session.

This allows you to experience the sport, learn the fundamentals, and see how you feel in the water before choosing your certification pathway.

I want a relaxed, practical learning experience

Apnea Total may suit you best.

If you prefer to spend your time developing practical skills in the water and don't want to take formal exams, Apnea Total offers a straightforward, in-person approach. Your instructor guides you through the course, and you receive course manuals at the end so you can continue reviewing the knowledge and theory in your own time.

I enjoy studying and learning independently

Molchanovs may be the better fit.

If you like having access to educational videos, slides, and online resources that you can review in your own time, Molchanovs offers a more blended learning experience.

You can combine your practical training with self-learning and knowledge reviews, giving you more opportunities to explore the theory behind freediving.

I'm interested in exhale diving

Apnea Total Advanced Level 2 offers a unique opportunity to explore this skill.

Exhale diving is one of the distinctive features of the Apnea Total pathway at this level and can open up a completely different perspective on depth and equalization.

I'm interested in CNF

Molchanovs Wave 2 introduces CNF relatively early in the progression.

If you're excited by the challenge of diving without fins and developing highly efficient technique, this may be a particularly appealing pathway.

I want to become a Master Freediver

Both systems offer pathways toward advanced freediving.

Your choice comes down to whether you prefer the flexibility and extended practical training of the Apnea Total Master pathway or the structured, assessed progression and educational resources of Molchanovs Wave 3.

And remember, with Orenda, you can choose to complete your Wave 3 certification within a 10- or 20-water-session personalised training programme, giving you much more time to develop your skills than the certification requirements alone.

I want to become an instructor

Both systems offer instructor pathways.

The right choice depends on your experience, your long-term goals and which teaching system you feel most connected to.

At Orenda, we also work with experienced freedivers who are already certified with another agency and want to explore crossover options where available.

So choosing one system today does not necessarily mean you are locked into it forever.

The Bottom Line

At Orenda Freediving, we teach both systems because we believe different divers need different pathways.

Our goal isn't to convince you that one is better. Whichever pathway you choose, you'll have the same experienced instructor and the same personalised Orenda experience.

Not sure you're ready to commit to a course? Start with a Discover Freediving session or a coaching session and see how you feel before deciding.

Whether you want to try freediving in Koh Tao, improve your depth, explore CNF or exhale diving, or continue your training, we'll help you find the right path.

Apnea Total or Molchanovs?

There's no single right answer. The right course is the one that's right for you.