If you're a complete beginner, start with AIDA 2. Despite the numbering, AIDA 2 is designed as the entry-level certification for most people. AIDA 1 is a pool-only introduction, while AIDA 3 requires prior certification and experience.
What Is AIDA?
AIDA (Association Internationale pour le Développement de l'Apnée) is the world's largest freediving education organisation. Their certification system is recognised globally and provides structured progression from beginner to expert levels.
The courses focus on three pillars: safety, technique, and enjoyment. You'll learn to freedive properly before you learn to freedive deep.
AIDA Course Comparison
| Level | Duration | Max Depth | Static | Dynamic | Prerequisites |
|---|---|---|---|---|---|
| AIDA 1 | 1 day | Pool only | 1:30 | 25m | None |
| AIDA 2 | 3-4 days | 20m | 2:00 | 40m | None |
| AIDA 3 | 4-5 days | 30m | 2:45 | 55m | AIDA 2 + experience |
AIDA 1: Pool Introduction
Who it's for: Curious swimmers who want to try breath-hold diving without committing to open water.
What you'll learn:
- Basic breathing techniques
- Static apnea (floating face-down)
- Dynamic apnea (swimming underwater)
- Introduction to safety and buddy procedures
The experience: A single day in a pool environment. You'll learn the fundamentals of breath holding and get comfortable with the sensation of an extended breath hold. No open water, no depth.
Targets:
- 1:30 static breath hold
- 25m underwater swim
Verdict: Good for testing the waters (literally), but most people progress quickly to AIDA 2 for the full experience.
AIDA 2: The Foundation Course
Who it's for: Anyone wanting to become a capable recreational freediver.
What you'll learn:
- Complete breathing and relaxation techniques
- Equalisation methods (the key to depth)
- Rescue and safety protocols
- Free immersion and constant weight diving
- Proper buddy procedures
The experience: Three to four days combining theory, pool work, and open water sessions. You'll make real freedives to 20 metres—deep enough to feel the ocean's embrace but safe for learning.
Targets:
- 2:00 static breath hold
- 40m dynamic swim
- 20m depth dive
Verdict: The sweet spot for most beginners. You finish with genuine freediving capability, proper safety skills, and the foundation for further progression.
AIDA 3: Advanced Freediver
Who it's for: Certified AIDA 2 freedivers with logged dives who want to go deeper.
What you'll learn:
- Advanced equalisation (Frenzel technique refinement)
- Training program design
- Deeper rescue procedures
- Free fall techniques
- Mental preparation methods
The experience: Four to five days of intensive training pushing to 30 metres. The focus shifts from learning basics to refining technique and building depth capacity.
Prerequisites:
- AIDA 2 certification
- Logged open water dives
- Demonstrated competence at current level
Targets:
- 2:45 static breath hold
- 55m dynamic swim
- 30m depth dive
Verdict: Take this when you're comfortable at AIDA 2 depths and want structured progression. Don't rush—experience between courses makes AIDA 3 more valuable.
Which Course Should You Choose?
Choose AIDA 1 if:
- You're not sure about open water
- You only have one day
- You want to test your interest before committing
Choose AIDA 2 if:
- You're ready to learn freediving properly
- You want to dive in the ocean
- You have 3-4 days available
- You're a complete beginner (yes, really)
Choose AIDA 3 if:
- You're already AIDA 2 certified
- You've been freediving regularly since certification
- You want to progress beyond 20 metres safely
Common Questions
Can I skip AIDA 1 and start with AIDA 2? Yes—in fact, this is recommended. AIDA 2 is the standard entry point and includes everything from AIDA 1 plus open water training.
How deep will I actually go? AIDA 2 targets 20m, but many students reach this comfortably. The limit is about safety progression, not maximum ability.
What if I can't equalise? Equalisation challenges are normal. We spend significant time on technique, and most people find their method with practice. Depth targets can be adjusted while you develop the skill.
Do I need to be fit? Moderate fitness helps, but freediving is about efficiency, not strength. If you can swim comfortably, you can learn to freedive.
Training in Cyprus
Cyprus offers ideal learning conditions: warm water year-round, excellent visibility, and depths suitable for all levels within easy reach of shore.
At Underwater Journeys, we teach AIDA courses with small groups, ensuring personal attention. Our sites range from sheltered training bays to the famous Zenobia wreck for certified divers.
Whether you start with AIDA 1 or AIDA 2, you're beginning a journey that can take you to remarkable places—both geographically and personally.
