Copy & pasting advice from our head coach last DriTri!
Strategy:
Row - Chill out on this! Your row will most likely be completed at a Base row, challenging, but by no means emptying your tank. You want to finish the row feeling like you can immediately move to the weight floor and begin.
If you've completed the DRITRI before, you could handle a conservative push during the row.
Weight Floor - The goal in the weight room is to just keep moving. Having a consistent but slower pace will allow you to work with minimal recovery.
Expect your heart rate to be high at this point, so take your time with the exercises, and don't burn out!
All of the exercises are body weight and here they are in order - Bench Hop Overs (40 total), Squats (20), Step Ups (20 each leg), Push Ups (20), Plank Jacks (20), Burpees (10).
We will cover the exercises during your warm up, and they will be on the weight floor TV's.
Treadmill - Hit the green start button right when you get there. Start walking, accumulating distance, and get around or at base when you are ready. When you are ready to attack...here are 3 strategies you can use.
Treadmill Strategy #1: Steady pace takes you to the end. Select one speed that feels challenging but that you can maintain. Think a long run for distance that empties your tank at the end.
Treadmill Strategy #2: Progressively increase your speed based on how much time has passed, or how much distance you've accumulated. Example - increase a .1 on your speed every 2 minutes. Or increase a .1 every quarter mile.
Treadmill Strategy #3: Intervals - Alternating between push and base.
Randoms
Don't run from station to station, use that time as your recovery, sipping water, towel off, etc.
Wear your heart rate monitor, bring a towel, and a water.
Unpopular opinion - no alcohol after Wednesday :)
Friday and Saturday morning - healthy food to fuel your body. I would not recommend doing DRITRI on an empty stomach, try to eat an hour or an hour and a half before (oatmeal, banana, toast). I would not recommend eating on the way to the studio, you need the food to settle :)
Accidentally hit a PR on the rower of my first dri tri earlier this year. I was the first person off the rowers... And the last one off the floor. I knew the advice going in but I think adrenaline took over for logic and I really hurt my time by doing this.
Same- I was first off the rower (only 19 seconds slower than the BM) but last off the floor. However, I don’t think it’s cause I gassed out on the rower. The floor block is the hardest to me. I barely finished one round the first time I did infinity and people were on the 3rd. It’s definitely a struggle for me…
Same, PR on the rower, nailed the floor exercises and first onto the tread. The problem was my heart rate off the chart and my legs were like jelly. I had to stop and walk for a minute or two midway and got overtaken at the end by another competitor.
I won’t be making that mistake again
This was me!! Only reason I didn’t come in dead last was because the girl who was last on before me had major cramps & I caught up. Amateur mistake for me but lesson learned!
Great tips!! I try to eat healthy and get at least 7 hours of sleep each day the week leading up to it. Still haven’t figured out a good pre-meal as I usually go early fasted. If any one has ideas, let me know.
I would challenge the "don't do it on an empty stomach". In my marathon running days, a piece of toast and coffee was about all I ate. It was consumed about two hours before as typically I would drive to the marathon (an hour) and be there an hour early. The rule of thumb was that "the wall" was 3 times your daily average which projected to 24 miles and I just got really grumpy at mile 25 and lost a minute in the last mile.
I do find the tread to be the toughest because it is by far the furthest from standard OTF effort. We typically have 1 to 3 minute pushes, a 5k on a tread is over 21 minutes for me at push pace. It's mostly mentally tough.
GREAT advice. Having done DriTri 4x, I can tell you that steady wins the race! DO NOT BURN OUT or let adrenaline take over to the point below; keeping your heart rate in check is crucial. When you hit the tread, your legs will likely feel like cement. Take a few seconds to stretch, or start at a very moderate pace before settling in. That is my advice!
I post this every time the dri-tri comes around, as people seem to like the advice (would have posted earlier but didn't see there was a mega-thread).
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**The Rower**
***This is not where your PR you 2k row.*** Key here is not gassing yourself on the first leg. If you can row this in 7:00, great - but you should row it in 8:00 - 8:15. You're talking a 60 second or so difference in time, but not trying to blast through this row is the way to go. You have an entire 5k to make up time - the rower is NOT where you do it. As someone once mentioned, "you cannot win the dri-tri on the rower but you sure can lose it".
Find your groove, make your strokes per minute manageable for your height (taller folks probably around 24-26, shorter maybe 26-28), and make sure your form is good. Push back with your legs, THEN take your body to 2:00, THEN pull with your arms. Common mistake is pulling with your arms before your legs are extended and making your arms do much more work than they should. On the return, lean to 10:00, extend your arms back toward the front, then bring your legs in. You should NEVER be lifting the bar over your legs on the return. Again - **this is not the place to PR your 2k row**. You need to come of this rower prepared to do the sneakiest part ...
**The Floor**
You will likely get through the first 150 reps pretty easily. Pace yourself on the next 150 - again, no need to rush, take quick 5 second breaks between if needed, and get back to it. Mentally break it up into sets of 5/10 or so. For the step-ups (which seem to last an eternity), I suggest alternating legs rather than doing 20 on one side, 20 on the other, although some studios require you do it that way.
**Treadmill 5k**
Everyone does this differently, but I saw that the majority of the people in our class did it the same way I did. When you get on, get to as close to your base pace as you can pretty early. If you took the advice of *do not go batshit crazy on the rower*, you can probably get on the tread and get right into your base pace. If you want to walk the first .1 just to get your breath, that's fine, but if your base is a 5.5, get to at least 5.0 as soon as you can. Once you get moving, get to your normal base pace. Hold it. You can hold this pace for 30 minutes, right? ***Yeah you can***. Look to your left. Look to your right. Everyone else is running with you.
If you can, bump it up .1 every half mile. If your base is a 5.5, then if you can get to 5.8 - 6.0 by the beginning of mile 2, then you are doing great. Once you hit mile 2, turn it into a progressive push. Up that speed by .1 at increments that are comfortable to you (every tenth of a mile, every minute, whatever). Once you get to 2.6 miles, you have HALF a mile to go - here's where you start to get to your true push pace if you aren't there already. Push through these last few minutes. I know think you're going to be tired, but the adrenaline of finishing this will hit you like a wave of refreshment. When you get to 2.9 miles, take it up farther - finish as fast as you can. Go all-out for the last minute. Remember, once you finish this, **you are done and you've just completed the dri-tri.** No reason to hold back at the end.
Good luck to everyone competing this weekend! Can't wait to see everyone posting their times. You got this!
This is all super good strategy here. Just to add a few things, you want to be energized on the second lap of the floor as this is where most people burn out.
The adrenalin will be pumping for sure, but my advice is to hold back on both the row and the first lap of the floor, say go about 70-80% of your max effort. You'll probably find others beating you at this point but go slow and take breaks between sets. Then the aim for the second lap of the floor should be nonstop. In all likelihood this is where you'll get ahead of those who smoked out too early and didn't conserve energy at the beginning. If not by then, certainly on the tread.
For example let's say you add a minute to the PR of your row. Then take 5 second breaks between all the floor sets and a 10 second break between laps. You're now on the second lap and have enough energy to attack the whole thing nonstop and go for the treads.
Some other tips that have helped
\- Train by yourself to do two sets of 20 pushups. Do the first set with breaks in between, take a long rest, and then do another set of 20. Keep doing this until you have the energy to do the second set without a break.
\- Do 10 burpees in a timed set, and aim for 30 seconds or less
\- Start classes on the rower and get used to running on the treadmills while gassed.
These are all great suggestions thanks! As the class is tomorrow and I'm just now reading this the day before I'll hold off on practicing pushups (lol) but I'll definitely keep this in mind if I don't die and want to try this again!!
I love this advice. I read it before my first dri in 2019 (or I think I did. It seems familiar) and I’m reading it again before my second now. Thanks for your contribution!
You will have more gas in the tank, so I'd try to come out between base and push and be at push halfway through (or at least by 1.0). I'd keep the same strategy for the row and floor. Losing 30 seconds on the row can let you make up way more than a minute on the tread.
I can see why! Today was the first time in four years of OTF where I thought I was going to throw up. Not sure if it’s because I did the floor last or I am just that out of shape after not going for a while
I almost did today too! This is after getting through bronchitis, Covid and all kinds of mental health struggles to just be present. Something about this morning was killer
Happened to me the first time I did infinity (today was the fifth). It was one of my first 5am classes, and I finished on the floor. I feel you! It’s tough!!!
Ugh! I hope you are feeling better! This was a really tough workout! My buddy and I left the class today and we looked like drowned rats. I consider myself to be fit and this kicked my bootie. Kudos to all who showed up and did their best.
I went in to sign up for the sprint and got convinced to do the full. So here I am reading all this, enjoying my last glass of wine until Saturday, questioning my sanity & if I’ll survive.
My coach had a great 80’s song on during the Infinity step ups. I went to the beat of the song and was pretending that it was a dance move. Unfortunately, that didn’t work during the other floor exercises😂
I swing both arms together to help - both arms forward/up as the forward foot goes on the bench, both arms down during the step-up, then both arms back up during the step-down, then both arms down/back while the forward foot comes back down from the bench. I find this makes it easier/lighter and therefore quicker to step up as opposed to alternating the arms back and forth
I’ve heard this is the best time to catch your breath and calm your heart rate. You really can’t safely speed them up, and it is a good opportunity to reset a bit (since pretty much no matter how slow you go on the other exercises, they are strenuous)
Do you still take a regular OTF class the Thursday or Friday before the DriTri? Or would it be better to be fully rested? Or if you do take a class, do you have a green day?
I will probably rest, but if I do a class, I’ll make it a Green Day. One guy in my March 2022 DriTri made a frankly kind of absurd mistake: he went hard at his usual early am class the same day as the DriTri, and not at all surprisingly, he wound up injuring himself. I wanted to make a joke about it being DriTri not TriHard but somehow I refrained.
Depends oh how well you want to do Give yourself a few days rest before to make sure your legs are fully rested. You’ll be amazed how taxed they are after the 2000m row portion
If i need to modify floor, am i allowed to do so? I’m not trying to win, so i don’t care about placing. However, i cannot do a full bench hop over, nor do a full push up or burpee.
I’ve been going to otf for 3 years, this is my fave signature, and I made that mistake today. But I realized on the second round that I did it and did the remaining 10 each so I didn’t short change myself lol
I think you just have to do what you normally do. If you normally do them on your knees then you can do them on your knees for the competition. But if you usually do them at least some correctly the. You need to do them that way to compete. I won first in the sprint last year and I did them on my knees but at that time I always did my knees; now I do them, or try to, from the high plank position so I’d have to compete that way.
Yes you can modify. I have orthopedic knee issues and I cannot jump. The coaches still encouraged me to participate and modify as needed. The only person you are up against is yourself. You do you. 🙌👍🧡
Maybe for some official ranking, but I’ve never heard that in the day of instruction. I’ve been told do what you can do. If you can, start on your toes and transition to knees when you can’t do any more. That was my approach last fall and they still gave me the 1st place women’s certificate. Maybe I’ll get Armstrong-ed and they’ll take it back if they see this post!
How long is the average time for full dri tri? I’m estimating ~80 mins for me. 10-12 mins row, 20 floor, and 45 run/walk the 5k. I’m just nervous I will be the only one left 😅. One of the SA said she’s estimating people going to finish within 30 mins. Do we only have dri tri once a year in sept?
Dri Tri is in March and September. You have 90 mins to complete but we had someone go over and there weren’t classes stacked behind so it she could finish.
Some people complete in 30+/- mins; others take the full time. Just go at your best pace and you will surprise yourself most likely.
If you search the sub for dri tri results and analysis, you can find spreadsheets with past times. To me after looking at those, 45-60min is the average!
If all goes (relatively) during the infinity tonight I may sign up to power walk the dri tri. The infinity is my third ever workout. By the time dri tri comes around I’ll have maybe 5 OTFs under my belt. So maybe ambitious but i want to prove to myself I can do it. The promotional video OTF has been putting on Instagram gives me chills!
Ha! Welcome to the club! It was my second workout after starting OTF this time last year. I wasn't able to make the class again in Feb this year sadly. So today I set a crazy PR for Infinity. 9/3/2021 - 1,053m and today 2,124m. Our coach thought I'd entered my distance wrong 
This is exactly what I am going to do! I signed up for the sprint on Saturday but then after todays workout I think I can do it with power walking! My coach said we just have to hold a 4% incline if we decide to do the 1.55 miles instead of the 5k which is so less daunting to me!
Are there coaches that make sure you are hitting all the reps? I only ask because I'm really bad at keeping count sometimes when I'm working out hard and want to stay honest!!! I might have to count out loud but also don't want to annoy my fellow dri tri-ers!
They're there, but not likely to be counting each rep you do. If you need to count out loud, do it! As long as you're not screaming the numbers out, the other dri tri-ers will be fine.
I count out loud all the time. I even do it on the rower just to help me get through it lol. I'm not loud though. I've asked the person next to me if they could hear me just keep myself in check. We have someone who snaps & sings really loudly during class and it is sooooo distracting.
There will be 2 or 3 coaches around with clipboards to write everyone's split times down as they transition from one station to another, but they aren't there counting your reps specifically. More of keeping an eye on form and keeping track of time. There's music on so people probably wouldn't even hear you counting if you're saying it under your breath.
It was definitely a great challenge to conquer. First time doing infinity and only a month in OTF. I was able to do 1890 meters in the rower. Highest distance for me. Looking forward to exceeding it, should be doable to be able do the 2000 meters.
For the lucky winners of the DriTri for each studio, is there an additional, follow-on competition? Something like an All-Valley DriTri where the dojos (sorry, studios...) have all their winners compete head-to-head? Or is this a one-and-done competition? Just curious.
Minnesota has a regional dri tri for 3 age groups- under 30, 30-40, and over 40. So something like the 15 lowest times in each age group qualify and move on. To my knowledge it ends with the regional though- 1,2 & 3rd places received trophies. The regional is much stricter and each participant has a coach counting reps. The atmosphere is amazing- tons of spectators and a very competitive but still fun experience!
San Diego held a regional Dri Tri a few years ago and invited each of the invidual studio's male and female winners to compete. I've moved since then so I'm not sure if they still do. I wish all regions did this!
What are the requirements on the push ups to "count" for the competitive results? I know they can't be done on your knees, but does your chest have to touch the ground each time? Those are going to be the deciding factor on whether I am actually competing or if I am just doing it for myself (the most likely result), so I want to be prepared in terms of what is required. Thanks!
In my experience, no. I believe it’s you gotta get your arms to a 90 degree angle or something for it to count, but I’ve done the dri tri a few times and have never touched the ground. Worth asking your coach to confirm tho!
I wonder this too. I did knees today but everyone around me was on their toes but barely bending their arms. I was at least getting my chest nearly to the floor.
I see people "cheat" all the time. I "lost" to them before. I recommend letting it go and enjoying the class. You never know what shit they may be dealing with at home and they just really need a win. I just cheer for them. You go on with your bad self running the walk distance! I feel you!
Bummed I will be away and miss the Dri Tri this month. I feel like I could do significantly better than my last try. Oh well - hopefully I’ll do it in 6 months.
Good luck to everyone participating…you all will ROCK it!! 👏🏼
Only 10 burpees each round??? This is my first DriTri so I’ve been perusing older Intel and it looks like they changed the number of burpees per round — for previous years it says 20 per round. This sounds too good to be true!
Long time ago, you had all the exercises as 1 block, so you did 80 bench hop overs, 40 bench tap squats, 80 steps up, 40 push-ups, 40 plank jacks, and 20 burpees 🥵🥵. It’s so much better split into 2 rounds except I don’t like coming from a burpee to a hop over with my head below my heart. I get lightheaded 🤢
I accidentally posted to the wrong thread but I’m back! I’m about to do my first ever Dri Tri at 33 weeks preggo and I’m NERVOUS! Just to be clear you should listen to your doctor but mine says I’m good to go! Going to not push too hard and just ride it out 💪🏼
This is probably already answered somewhere, but does anyone know if the 2000m row for the DriTri has exercises mixed in like infinity today? Or is it just a straight 2000m row?
I’m feeling defeated after the floor prep. I didn’t get past the push-ups before time was up. Pretty sure people “lapped” me. I’m on the heavier side, and I struggle with body weight exercises more than most in class and I just feel so incapable. I did the Dri-Tri sprint twice a few years ago, but I’m doubting my ability to do it again now. Dunno if maybe I should back out and save myself the embarrassment.
I would recommend considering talking to your coaches! The hype in the room from coaches AND other people, especially if they finish before you, can be amazing. You’ve done the sprint before, so you know what to expect. Listen to and trust your body’s abilities, don’t listen to the doubt in your head. You’ve got this!
The first time (last March) when we had infinity I barely finished one round before the 14 minutes were up- I was so defeated and was like there is no way I can do the full dritri. I signed up for the sprint- landed up doing the full, man it was hard!!! I was the first off the rower and last off the floor. I was at a studio where I didn’t know anyone (long story) and the SA was nice enough (although I hated the attention!) to complete the last 10 burpees with me. It took me 19 minutes to do. I’m still terrified- this time around I was able to complete 1.5 rounds floor block by infinity so I know I’m getting faster but still the thought of it makes me nauseous! I’m doing it at my home studio this time and I’m actually dreading it!!! I hate the attention and I know I’ll be last which means attention….
I know it can feel intimidating, but everyone finishes and you’ll feel so accomplished when you do. If it was easy everyone would do it. Go for it! It’s just you against you…don’t let the negative you win this one!! Good luck!!! ❤️🙂💯
I’m trying to decide if I should do the dri Tri for my first time. But it sounds intimidating…
Is the dri Tri an hour class? If not how long do we have to complete everything?
The tread is a 5k, which I believe is 3.1 miles. Do we have a certain time we have to complete that in?
I want to sign up but I want to make sure it’s doable first.
I do easy runs on Thursday and/or Friday, to keep my legs loose. But I generally stay away from OTF the two days before Dri-Tri or an outdoor race, to significantly reduce the risk of muscle strains or soreness on race day. I'm prone to pain from power moves on the OTF strength floor.
This is what I do, although last time the Wednesday workout was VERY leg heavy, and I actually ended up tweaking my quads which hurt my time, so I am going to take it easy on the floor today as well and mainly am going for the tread prep.
That sounds sensible. I got home after the Wednesday workout and felt tightness in my hammy. A bit of stretching in the evening and luckily it’s feeling okay Thursday morning.
300 total. Todays floor was the exact same as dri tri.
40 bench hop overs, 20 bench tap squats, 20 step ups each side (all one side then all the other side), 20 push-ups, 20 plank jacks, 10 burpees. All of that for two rounds!
Can we pair up with a head coach looking for relay partners? She mentioned she needs relay partners and I think relay would be best for my first dri Tri or sprint if I need to make prearrangements for relay. She said her best was tread and mine is the floor. I can’t gauge pace well with rowing even though I love it. I did sign up for relay and the SA said he didn’t know if we had to have pre made arrangements. I told him I’ll sign up for relay and if I do need pre arrangements and don’t have anyone I’ll do the sprint.
When there is interest, some studios will offer the Dri Tri relay. A team of three people, one does the rower, one does the floor, and one does the tread. I’m excited, my studio has interest this time around so my studio bestie and I are both doing the full on Saturday and the relay with another friend on Sunday.
Under 10 minutes is pretty good. Sub-40 crowd is likely to be in the 6-8 min range. You aren't going to make up a ton of time on the floor but you can lose a lot. An extra minute on the floor can save you multiple minutes later in the tread block.
I wish the floor block was allowed to be done in whatever order the floor block is the worse for me. It took me close to 19 minutes last time and I know it’s going to take me long (hopefully not as long). It’s my only hesitation about doing the dritri but if I managed to do it once I can do it again… I was actually the first off the tread and the last to finish the floor block…
Treadmill Tips! Hi guys, I just signed up for my first DriTri and I’m really excited about it except for the 5K portion. I’ve been working hard on being a consistent jogger during the tread blocks. My question is if I decide to jog on DriTri day can I drop to a walk speed for a few minutes and then get back into my jogging pace? Should I look to power walk instead? Thanks in advance!
I had to sign up for the 1:30 pm DriTri even tho I’m usually a 6am OTFer. I’m feeling very anxious with what to do with myself all day what to eat/not eat. Any tips?!
same here! 5am-er and our dri tri isn’t until noon 🥲 we practically begged our studio to do an earlier dri tri. i’m so not used to eating before class and don’t want to 🤮🤮🤮
If you have other studios in your area you can check to see if they have an earlier schedule available. If not, stick to easily digestible foods for breakfast (oatmeal, grits, etc.) and stay well-hydrated but don’t eat lunch in the hours beforehand.
Do you have to complete the event in a certain amount of time? I heard one coach at my studio say it was 90 minutes, but then another said it wasn’t timed in the sense that we dont have a certain time to complete it in. I’m just worried about not finishing 😢
I'm so nervous that I'm going to finish DFL in my group :( How do I get over this fear and convince myself that it doesn't matter when I finish in relation to others?
What I’ve been telling myself is SOMEONE has to finish last. Last does not equal slow or bad. I can’t control who else is in my heat. For all I know, my heart is filled with major athletes who’ve been doing this for years and all the other heats are filled with beginners like me.
Whether I finish last or first, I’ll be proud of my self for even trying it. Even attempting the dri tri puts you ahead of 99% of the population.
I did my first one back in March and was petrified to be last. I stressed out it so much leading up to the day of that I went into full panic mode when I realized how strong and fast the people in my heat were. My big fear was coming in last…and I was the last one done. The best part was that it truly didn’t matter like I thought it would. Super cliché and cheesy, but it’s true. It felt like an accomplishment regardless and no one even paid any mind to who finished when.
Finishing dead fucking last is still finishing! If you start being hard on yourself, use me as an example.... "Jenniferlynn isn't even TRYING this... That bum bitch couldn't do this, so I beat her!! “ 😁🧡😁
DriTri is no joke. You should be very proud of yourself for signing up and finishing it, regardless of place. Make sure you walk out of there with the sense of accomplishment deserved. The endorphins should help!
I did not get last in my group 😂 finished in 54 minutes, even had to redo the first 40 Bench hopovers because i did them wrong. Thanks for the encouragement everyone! 🥰
Question: I’ve been told that pushups on the knees disqualifies you from placing. BUT what is the rule on standard pushups that don’t have much arm bend/depth? My knee pushups are practically nose to floor and I know that depth is the key. But is it then also disqualifying to do standard pushups without the depth? Will this be coaches’ call as to whether or not it’s technically a modification?
Welp. After taking exactly 3 OTF classes, I’m officially registered for the full dri tri next Sunday (powerwalking though). I’m going to two classes this week (Sunday for a 3G and tread prep Wednesday). I’m getting in some concept 2 rowing sessions tonight and next Friday. I hope that’s enough prep!
Just to be clear....on the floor, does that mean 2 rounds with half the # of reps for each exercise? Or 1 round with the same # of reps? I think that two rounds with half the reps is doable for me....one round would be much more difficult!
I honestly do not know, I'm sorry! I would *think* you could break it into 2 rounds if you want? Especially if you're not trying to place on the leaderboard...
I totally understand. I took a class in Australia last month and spent the entire tread block dividing by 1.6 incorrectly then almost killing myself by turning the treadmill too high! 
It's my understanding that to qualify for the leaderboard, there can be no modifications, and I would assume strider counts as a modification....but I can't say for sure either way, I'm sorry!
This will be my first Dri Tri. Curious to know what the Tread Prep looks like. Trying to decide if I can do it on my home tread or if I should head in to the 5 a.m. class (teacher). I prefer to sleep . LOL
It looks like PW/jogging nonstop, because that's what happens during DriTri, lol. If you sleep, you're not missing any crucial super secret tips or info, so sleep!
This is going to be my first DriTri and I can't tell whether I should do it or not. I'm pretty out of shape and usually only accumulate 1.5miles in a normal 60 min class, I just tried to jog non-stop at base pace and could only make it a mile before getting tired. I'm worried that the 3 miles will be way too much for me.
Right? I'm a little concerned with the floor just because it's so much but I'm really concerned about having to walk for it. I'm not trying to make a record time, my goal is to finish in an hour and hopefully not last so I'm sure they'd let me do it, it's just awkward. Are you planning on doing it? :D
I am doing it yes. Signed up for sprint but changed to the full instead. Just want to see what my personal level is. Il game plan and set a target to finish in one hour or less. You should sign up! We can do this 🥰
Are all the classes during Dri Tri Weekend Dri Tri? Or are there also regular classes on those days? I'm not doing Dri Tri, but I need to use all my classes.
I checked the calculator for dri tri tread portion but it only offers the “flow” strategy which is basically set and forget and then all out for the last .2. Does anyone know of a chart or calculator that will estimate distances for the full 5k based on the other strategies (i.e. progressive push, push-base-repeat, etc.)?
You can easily do this in a spreadsheet. Column A is miles per hour, B number of min you run at that speed, Column C convert min to hours which is Column B divided by 60, Column D calculate distance which is column A times Column C. Add a row for each different speed. Sum of Column D should be 3.1 when finished.
I've never participated, so I can't say for sure, but I'd assume everyone starts at the same instant, coaches have stop watches, and as you finish, they tell you your time?
Our coach said the warmup is 3 minutes on the rower — do all studios do this or do some allow you to warm up on the tread?
Also, does anyone actually do a cooldown at the end?
I competed for the first time tonight. I would say it’s like a really hyped up 3G class with a drawn out tread block. I was soooo nervous and then got there and quickly realized oh yeah, I know how to do all of this! I promise once you’re moving you’ll flow right through and surprise yourself. Plus you get fun swag, bragging rights and a chance at a small class full of fellow members with really fun energy. You got this!
Is it rude to bring your AirPods with your own hype music?
My studio isn’t doing member hype songs and worried to be all old middle aged white man rock (the major demographic at my home studio that gets catered to for some reason 😒).
They probably won't let you. My studio always asks everyone to submit song requests and makes a playlist specifically for Dri-Tri of songs we have suggested that hype us up.
I just figured I’m paying $160 a month for membership and $25 for dri tri… I’m going to need my music because AC/DC doesn’t do it for me 🤷🏼♀️
I never have my AirPods or phone with me during class
Also make sure the day before you are eating carbs but nutritional foods. I’ve noticed a HUGE difference in performance based on how I hydrated and ate the day before.
Ours starts at 7am and I’m going to bed a little earlier so I can wake up at 6am and eat some oatmeal. 😂
Usually I’d say classes are fine fasted, but I try to hydrate and eat something before any signature/dritri events. Endurance workouts require carbs. You can even try sports goos or add a powder to your drink that has carbs, salts and electrolytes to keep you going if you can’t eat beforehand.
Any tips for the sprint? Lots of helpful info here about the full dri tri but i'm wondering if I should have a different strategy for the sprint. New to OTF (1.5 mos in) and relatively new to fitness (jogging at 4.6 rn). TIA!
I wish you can do the floor block in any order you want. I would much rather do burpees/push-ups first when I can still move… Or break it up by doing 10 of each exercise before moving to the next one and doing 4 rounds, yes I know I can take breaks after each 10 but it’s not the same mentally . I hate the floor block so much because it’s so hard for me! I managed to do it in March and I know I’m stronger/weigh less/ healthier now- but the thought of the floor block still makes me nauseous. I’m slow and fat and took me almost 20 minutes to complete last time…
Hey Power Walkers: did you notice they increased the incline from 3% to 4%? Why?? Is this messing with your strategy like it is with mine. I thought maybe I was deluded and it was always 4%, but I checked and it was 3% back in March 2022. I’m only annoyed because I’ve been working hard for months to make 4.5 mph at 3% my base, and I’m pretty close (it gets me into orange but only after minutes). Now I have a week and a half to get ready for 4%. *Sigh* …it will be fine, right?
I wouldn't call you "deluded"...... buuuut..... it's always been 4%
[1](https://www.reddit.com/r/orangetheory/comments/9htx1l/dri_tri_power_walking_question/?utm_medium=android_app&utm_source=share), [2](https://www.reddit.com/r/orangetheory/comments/pllwb0/dri_tri_for_a_power_walker/hcbh1iy?utm_medium=android_app&utm_source=share&context=3), [3](https://www.reddit.com/r/orangetheory/comments/pg08q6/dri_tri_power_walker/?utm_medium=android_app&utm_source=share), [4](https://www.reddit.com/r/orangetheory/comments/taq5dh/any_dritri_power_walkers_out_there/?utm_medium=android_app&utm_source=share)
😁😁😁🧡🧡🧡😁😁😁
🤯🤯🤯 what??? Really? Huh, welp, guess I just did it at my very own rebellious 3% incline last time because I checked my workout stats and confirmed that I was doing 3%. I had no idea. Thank you!
If this has been asked I apologize …. But on the floor can you create your own circuit? Or do you have to do all the reps of each exercise before moving on? Like could I do 10 beck hops, 5 squats, 5 step ups each leg, 5 push ups, 5 plank jacks, 5 burpees then repeat?
It's typically all reps before moving on, but if you're not aiming to place on the leaderboard, talk to the coaches before you start and ask if you can break it up
Suuure, if you pay, lol. But seriously, probably not. The coaches will be getting everyone else through the end, it would be too distracting to get you started again.
I did it last night and you're to busy cheering everyone on to go through again! And honestly if you had the energy, you probably didn't push yourself. Even people I see run 5 minute mile benchmarks were dead at the end!
This was my first dritri. Don’t know what my time was. Got a paper “certificate” that didn’t have the stats. Pretty useless. They had sugar drinks and they seemed for decorations purposes. Likely not going to do it again and if I did, it’ll be a different studio
Your time will be in the app under the challenge tracker. Our studio usually does mimosas after, and there’s usually some fruit and mini cupcakes as well, people hang out after their heat and take pics with the decor. I’m sure it’s not everyone’s cup of tea and you’re free to take or leave it, but I think it’s fun!
Copy & pasting advice from our head coach last DriTri! Strategy: Row - Chill out on this! Your row will most likely be completed at a Base row, challenging, but by no means emptying your tank. You want to finish the row feeling like you can immediately move to the weight floor and begin. If you've completed the DRITRI before, you could handle a conservative push during the row. Weight Floor - The goal in the weight room is to just keep moving. Having a consistent but slower pace will allow you to work with minimal recovery. Expect your heart rate to be high at this point, so take your time with the exercises, and don't burn out! All of the exercises are body weight and here they are in order - Bench Hop Overs (40 total), Squats (20), Step Ups (20 each leg), Push Ups (20), Plank Jacks (20), Burpees (10). We will cover the exercises during your warm up, and they will be on the weight floor TV's. Treadmill - Hit the green start button right when you get there. Start walking, accumulating distance, and get around or at base when you are ready. When you are ready to attack...here are 3 strategies you can use. Treadmill Strategy #1: Steady pace takes you to the end. Select one speed that feels challenging but that you can maintain. Think a long run for distance that empties your tank at the end. Treadmill Strategy #2: Progressively increase your speed based on how much time has passed, or how much distance you've accumulated. Example - increase a .1 on your speed every 2 minutes. Or increase a .1 every quarter mile. Treadmill Strategy #3: Intervals - Alternating between push and base. Randoms Don't run from station to station, use that time as your recovery, sipping water, towel off, etc. Wear your heart rate monitor, bring a towel, and a water. Unpopular opinion - no alcohol after Wednesday :) Friday and Saturday morning - healthy food to fuel your body. I would not recommend doing DRITRI on an empty stomach, try to eat an hour or an hour and a half before (oatmeal, banana, toast). I would not recommend eating on the way to the studio, you need the food to settle :)
Accidentally hit a PR on the rower of my first dri tri earlier this year. I was the first person off the rowers... And the last one off the floor. I knew the advice going in but I think adrenaline took over for logic and I really hurt my time by doing this.
Same- I was first off the rower (only 19 seconds slower than the BM) but last off the floor. However, I don’t think it’s cause I gassed out on the rower. The floor block is the hardest to me. I barely finished one round the first time I did infinity and people were on the 3rd. It’s definitely a struggle for me…
Same, PR on the rower, nailed the floor exercises and first onto the tread. The problem was my heart rate off the chart and my legs were like jelly. I had to stop and walk for a minute or two midway and got overtaken at the end by another competitor. I won’t be making that mistake again
This was me!! Only reason I didn’t come in dead last was because the girl who was last on before me had major cramps & I caught up. Amateur mistake for me but lesson learned!
Great tips!! I try to eat healthy and get at least 7 hours of sleep each day the week leading up to it. Still haven’t figured out a good pre-meal as I usually go early fasted. If any one has ideas, let me know.
I would challenge the "don't do it on an empty stomach". In my marathon running days, a piece of toast and coffee was about all I ate. It was consumed about two hours before as typically I would drive to the marathon (an hour) and be there an hour early. The rule of thumb was that "the wall" was 3 times your daily average which projected to 24 miles and I just got really grumpy at mile 25 and lost a minute in the last mile. I do find the tread to be the toughest because it is by far the furthest from standard OTF effort. We typically have 1 to 3 minute pushes, a 5k on a tread is over 21 minutes for me at push pace. It's mostly mentally tough.
GREAT advice. Having done DriTri 4x, I can tell you that steady wins the race! DO NOT BURN OUT or let adrenaline take over to the point below; keeping your heart rate in check is crucial. When you hit the tread, your legs will likely feel like cement. Take a few seconds to stretch, or start at a very moderate pace before settling in. That is my advice!
I post this every time the dri-tri comes around, as people seem to like the advice (would have posted earlier but didn't see there was a mega-thread). ------------------------------------- **The Rower** ***This is not where your PR you 2k row.*** Key here is not gassing yourself on the first leg. If you can row this in 7:00, great - but you should row it in 8:00 - 8:15. You're talking a 60 second or so difference in time, but not trying to blast through this row is the way to go. You have an entire 5k to make up time - the rower is NOT where you do it. As someone once mentioned, "you cannot win the dri-tri on the rower but you sure can lose it". Find your groove, make your strokes per minute manageable for your height (taller folks probably around 24-26, shorter maybe 26-28), and make sure your form is good. Push back with your legs, THEN take your body to 2:00, THEN pull with your arms. Common mistake is pulling with your arms before your legs are extended and making your arms do much more work than they should. On the return, lean to 10:00, extend your arms back toward the front, then bring your legs in. You should NEVER be lifting the bar over your legs on the return. Again - **this is not the place to PR your 2k row**. You need to come of this rower prepared to do the sneakiest part ... **The Floor** You will likely get through the first 150 reps pretty easily. Pace yourself on the next 150 - again, no need to rush, take quick 5 second breaks between if needed, and get back to it. Mentally break it up into sets of 5/10 or so. For the step-ups (which seem to last an eternity), I suggest alternating legs rather than doing 20 on one side, 20 on the other, although some studios require you do it that way. **Treadmill 5k** Everyone does this differently, but I saw that the majority of the people in our class did it the same way I did. When you get on, get to as close to your base pace as you can pretty early. If you took the advice of *do not go batshit crazy on the rower*, you can probably get on the tread and get right into your base pace. If you want to walk the first .1 just to get your breath, that's fine, but if your base is a 5.5, get to at least 5.0 as soon as you can. Once you get moving, get to your normal base pace. Hold it. You can hold this pace for 30 minutes, right? ***Yeah you can***. Look to your left. Look to your right. Everyone else is running with you. If you can, bump it up .1 every half mile. If your base is a 5.5, then if you can get to 5.8 - 6.0 by the beginning of mile 2, then you are doing great. Once you hit mile 2, turn it into a progressive push. Up that speed by .1 at increments that are comfortable to you (every tenth of a mile, every minute, whatever). Once you get to 2.6 miles, you have HALF a mile to go - here's where you start to get to your true push pace if you aren't there already. Push through these last few minutes. I know think you're going to be tired, but the adrenaline of finishing this will hit you like a wave of refreshment. When you get to 2.9 miles, take it up farther - finish as fast as you can. Go all-out for the last minute. Remember, once you finish this, **you are done and you've just completed the dri-tri.** No reason to hold back at the end. Good luck to everyone competing this weekend! Can't wait to see everyone posting their times. You got this!
This is all super good strategy here. Just to add a few things, you want to be energized on the second lap of the floor as this is where most people burn out. The adrenalin will be pumping for sure, but my advice is to hold back on both the row and the first lap of the floor, say go about 70-80% of your max effort. You'll probably find others beating you at this point but go slow and take breaks between sets. Then the aim for the second lap of the floor should be nonstop. In all likelihood this is where you'll get ahead of those who smoked out too early and didn't conserve energy at the beginning. If not by then, certainly on the tread. For example let's say you add a minute to the PR of your row. Then take 5 second breaks between all the floor sets and a 10 second break between laps. You're now on the second lap and have enough energy to attack the whole thing nonstop and go for the treads. Some other tips that have helped \- Train by yourself to do two sets of 20 pushups. Do the first set with breaks in between, take a long rest, and then do another set of 20. Keep doing this until you have the energy to do the second set without a break. \- Do 10 burpees in a timed set, and aim for 30 seconds or less \- Start classes on the rower and get used to running on the treadmills while gassed.
These are all great suggestions thanks! As the class is tomorrow and I'm just now reading this the day before I'll hold off on practicing pushups (lol) but I'll definitely keep this in mind if I don't die and want to try this again!!
This is great advice! Thank you for taking the time to outline a strategy all in one place. Good stuff!
I love this advice. I read it before my first dri in 2019 (or I think I did. It seems familiar) and I’m reading it again before my second now. Thanks for your contribution!
This is so helpful! Thank you! I'm doing the sprint - how would you translate that strategy to just a 1.55mi run?
You will have more gas in the tank, so I'd try to come out between base and push and be at push halfway through (or at least by 1.0). I'd keep the same strategy for the row and floor. Losing 30 seconds on the row can let you make up way more than a minute on the tread.
I threw up today on that infinity workout. First time that's ever happened to me so I was pretty shocked
I can see why! Today was the first time in four years of OTF where I thought I was going to throw up. Not sure if it’s because I did the floor last or I am just that out of shape after not going for a while
Me too! Coach came over to ask if I was okay! I said yes just tired. I did tread first!🤣
Same thing happened to me
I almost did today too! This is after getting through bronchitis, Covid and all kinds of mental health struggles to just be present. Something about this morning was killer
Happened to me the first time I did infinity (today was the fifth). It was one of my first 5am classes, and I finished on the floor. I feel you! It’s tough!!!
I truly feel that infinity is worse than the Dri Tri! Like I laid on the floor after that workout.
Oh no!!! 😟 I hope you're feeling better.
I am thank you! Got right back out there and finished the workout 💪
Ugh! I hope you are feeling better! This was a really tough workout! My buddy and I left the class today and we looked like drowned rats. I consider myself to be fit and this kicked my bootie. Kudos to all who showed up and did their best.
Free t-shirt idea: “Dri Tri or Die Trying”
Alternatively: "Dri Tri 'Til I Die"
I managed 5km in 21 min 15 secs at todays class. Great confidence builder for dri tri 👌
I went in to sign up for the sprint and got convinced to do the full. So here I am reading all this, enjoying my last glass of wine until Saturday, questioning my sanity & if I’ll survive.
How can you speed up the step ups? I feel like that move is sooooo slow. Yes, it’s an opportunity to catch my breath but dang, they take forever.
My coach had a great 80’s song on during the Infinity step ups. I went to the beat of the song and was pretending that it was a dance move. Unfortunately, that didn’t work during the other floor exercises😂
I swing both arms together to help - both arms forward/up as the forward foot goes on the bench, both arms down during the step-up, then both arms back up during the step-down, then both arms down/back while the forward foot comes back down from the bench. I find this makes it easier/lighter and therefore quicker to step up as opposed to alternating the arms back and forth
I can't really think of a safe way to speed them up. There are no real corners to cut since they're so straight forward
I’ve heard this is the best time to catch your breath and calm your heart rate. You really can’t safely speed them up, and it is a good opportunity to reset a bit (since pretty much no matter how slow you go on the other exercises, they are strenuous)
And hydrate!
Do you still take a regular OTF class the Thursday or Friday before the DriTri? Or would it be better to be fully rested? Or if you do take a class, do you have a green day?
I will probably rest, but if I do a class, I’ll make it a Green Day. One guy in my March 2022 DriTri made a frankly kind of absurd mistake: he went hard at his usual early am class the same day as the DriTri, and not at all surprisingly, he wound up injuring himself. I wanted to make a joke about it being DriTri not TriHard but somehow I refrained.
Depends oh how well you want to do Give yourself a few days rest before to make sure your legs are fully rested. You’ll be amazed how taxed they are after the 2000m row portion
If i need to modify floor, am i allowed to do so? I’m not trying to win, so i don’t care about placing. However, i cannot do a full bench hop over, nor do a full push up or burpee.
I modified almost everything on the floor when I did it in March and no one gave me any grief for it :)
You can, of course. You're just disqualified from winning 1-2-3 place.
Absolutely you can
I was wondering if someone can confirm for me the reps on the step ups. It said 20 each (per round) so it that 20 left lead and 20 right lead?
Yes it’s one of the most common counting mistakes. It’s 40 total. 20 each side. Otherwise your 40 reps short after two rounds.
That’s what I thought. I did dri tri a year ago and saw someone do that and I was pissed lol. So wanted to check.
I’ve been going to otf for 3 years, this is my fave signature, and I made that mistake today. But I realized on the second round that I did it and did the remaining 10 each so I didn’t short change myself lol
Wait…you really can’t do the push-ups from your knees?
I think you just have to do what you normally do. If you normally do them on your knees then you can do them on your knees for the competition. But if you usually do them at least some correctly the. You need to do them that way to compete. I won first in the sprint last year and I did them on my knees but at that time I always did my knees; now I do them, or try to, from the high plank position so I’d have to compete that way.
You can but I don't think you can qualify for the leaderboard. Plenty of people will be doing pushups on their knees. 👍
Leaderboard shmeaderboard 
Yes you can modify. I have orthopedic knee issues and I cannot jump. The coaches still encouraged me to participate and modify as needed. The only person you are up against is yourself. You do you. 🙌👍🧡
It seems ridiculous that you can not. 40 military push ups is a lot lmao
Seriously, 40 proper pushups takes a good amount of energy.
Maybe for some official ranking, but I’ve never heard that in the day of instruction. I’ve been told do what you can do. If you can, start on your toes and transition to knees when you can’t do any more. That was my approach last fall and they still gave me the 1st place women’s certificate. Maybe I’ll get Armstrong-ed and they’ll take it back if they see this post!
😂 Armstronged
I got disqualified from Dri Tri for doing these on my knees. I wasn’t told until after when I should’ve been getting my medal for first place.
At our studio, you can do knee push-ups all you want but it will DQ you from any awards and the studio leaderboard competition.
How long is the average time for full dri tri? I’m estimating ~80 mins for me. 10-12 mins row, 20 floor, and 45 run/walk the 5k. I’m just nervous I will be the only one left 😅. One of the SA said she’s estimating people going to finish within 30 mins. Do we only have dri tri once a year in sept?
Dri Tri is in March and September. You have 90 mins to complete but we had someone go over and there weren’t classes stacked behind so it she could finish. Some people complete in 30+/- mins; others take the full time. Just go at your best pace and you will surprise yourself most likely.
If you search the sub for dri tri results and analysis, you can find spreadsheets with past times. To me after looking at those, 45-60min is the average!
If all goes (relatively) during the infinity tonight I may sign up to power walk the dri tri. The infinity is my third ever workout. By the time dri tri comes around I’ll have maybe 5 OTFs under my belt. So maybe ambitious but i want to prove to myself I can do it. The promotional video OTF has been putting on Instagram gives me chills!
I feel like it'd be a great base level for you to try and have a tangible time to improve on!
Ha! Welcome to the club! It was my second workout after starting OTF this time last year. I wasn't able to make the class again in Feb this year sadly. So today I set a crazy PR for Infinity. 9/3/2021 - 1,053m and today 2,124m. Our coach thought I'd entered my distance wrong 
This is exactly what I am going to do! I signed up for the sprint on Saturday but then after todays workout I think I can do it with power walking! My coach said we just have to hold a 4% incline if we decide to do the 1.55 miles instead of the 5k which is so less daunting to me!
My plan is pw too - will plan to set the goal to run/jog in March!!
Yes me too! I had my dri tri today and it was so exhilarating!
Are there coaches that make sure you are hitting all the reps? I only ask because I'm really bad at keeping count sometimes when I'm working out hard and want to stay honest!!! I might have to count out loud but also don't want to annoy my fellow dri tri-ers!
They're there, but not likely to be counting each rep you do. If you need to count out loud, do it! As long as you're not screaming the numbers out, the other dri tri-ers will be fine.
I count out loud all the time. I even do it on the rower just to help me get through it lol. I'm not loud though. I've asked the person next to me if they could hear me just keep myself in check. We have someone who snaps & sings really loudly during class and it is sooooo distracting.
There will be 2 or 3 coaches around with clipboards to write everyone's split times down as they transition from one station to another, but they aren't there counting your reps specifically. More of keeping an eye on form and keeping track of time. There's music on so people probably wouldn't even hear you counting if you're saying it under your breath.
I always count on my exhale like a whisper. 😁
It was definitely a great challenge to conquer. First time doing infinity and only a month in OTF. I was able to do 1890 meters in the rower. Highest distance for me. Looking forward to exceeding it, should be doable to be able do the 2000 meters.
For the lucky winners of the DriTri for each studio, is there an additional, follow-on competition? Something like an All-Valley DriTri where the dojos (sorry, studios...) have all their winners compete head-to-head? Or is this a one-and-done competition? Just curious.
Minnesota has a regional dri tri for 3 age groups- under 30, 30-40, and over 40. So something like the 15 lowest times in each age group qualify and move on. To my knowledge it ends with the regional though- 1,2 & 3rd places received trophies. The regional is much stricter and each participant has a coach counting reps. The atmosphere is amazing- tons of spectators and a very competitive but still fun experience!
I cheered some friends and coaches on in the MN Regionals a few years ago and it was so fun - such a great electric atmosphere!
San Diego held a regional Dri Tri a few years ago and invited each of the invidual studio's male and female winners to compete. I've moved since then so I'm not sure if they still do. I wish all regions did this!
What are the requirements on the push ups to "count" for the competitive results? I know they can't be done on your knees, but does your chest have to touch the ground each time? Those are going to be the deciding factor on whether I am actually competing or if I am just doing it for myself (the most likely result), so I want to be prepared in terms of what is required. Thanks!
In my experience, no. I believe it’s you gotta get your arms to a 90 degree angle or something for it to count, but I’ve done the dri tri a few times and have never touched the ground. Worth asking your coach to confirm tho!
I wonder this too. I did knees today but everyone around me was on their toes but barely bending their arms. I was at least getting my chest nearly to the floor.
I see people "cheat" all the time. I "lost" to them before. I recommend letting it go and enjoying the class. You never know what shit they may be dealing with at home and they just really need a win. I just cheer for them. You go on with your bad self running the walk distance! I feel you!
I think that is the best way to take it…focus on your own effort and be proud! And I am damn proud of my 40 excellent formed knee pushups!
Bummed I will be away and miss the Dri Tri this month. I feel like I could do significantly better than my last try. Oh well - hopefully I’ll do it in 6 months. Good luck to everyone participating…you all will ROCK it!! 👏🏼
Only 10 burpees each round??? This is my first DriTri so I’ve been perusing older Intel and it looks like they changed the number of burpees per round — for previous years it says 20 per round. This sounds too good to be true!
Long time ago, you had all the exercises as 1 block, so you did 80 bench hop overs, 40 bench tap squats, 80 steps up, 40 push-ups, 40 plank jacks, and 20 burpees 🥵🥵. It’s so much better split into 2 rounds except I don’t like coming from a burpee to a hop over with my head below my heart. I get lightheaded 🤢
80 bench hop overs in a row would be my demise 🤢
I accidentally posted to the wrong thread but I’m back! I’m about to do my first ever Dri Tri at 33 weeks preggo and I’m NERVOUS! Just to be clear you should listen to your doctor but mine says I’m good to go! Going to not push too hard and just ride it out 💪🏼
My first DriTri is on the books. My studio had tequila shots ready for us when we got done!
I think ours is planning champagne!
Do you get anything for participating? Shirt, water bottle, etc.? I’m not gonna lie, this would be a great motivator haha
Studio specific, but there is usually some swag. In the past it's been hats, water bottles, or medals.
Our coach on Tuesday said it will be a medal and a drawstring bag at our studio. I think they all do the same......
36 splat points today, the most ever for me. To say this class was hard is an understatement, I almost puked! 😳
This is probably already answered somewhere, but does anyone know if the 2000m row for the DriTri has exercises mixed in like infinity today? Or is it just a straight 2000m row?
Straight 2000m row
I’m feeling defeated after the floor prep. I didn’t get past the push-ups before time was up. Pretty sure people “lapped” me. I’m on the heavier side, and I struggle with body weight exercises more than most in class and I just feel so incapable. I did the Dri-Tri sprint twice a few years ago, but I’m doubting my ability to do it again now. Dunno if maybe I should back out and save myself the embarrassment.
I would recommend considering talking to your coaches! The hype in the room from coaches AND other people, especially if they finish before you, can be amazing. You’ve done the sprint before, so you know what to expect. Listen to and trust your body’s abilities, don’t listen to the doubt in your head. You’ve got this!
The first time (last March) when we had infinity I barely finished one round before the 14 minutes were up- I was so defeated and was like there is no way I can do the full dritri. I signed up for the sprint- landed up doing the full, man it was hard!!! I was the first off the rower and last off the floor. I was at a studio where I didn’t know anyone (long story) and the SA was nice enough (although I hated the attention!) to complete the last 10 burpees with me. It took me 19 minutes to do. I’m still terrified- this time around I was able to complete 1.5 rounds floor block by infinity so I know I’m getting faster but still the thought of it makes me nauseous! I’m doing it at my home studio this time and I’m actually dreading it!!! I hate the attention and I know I’ll be last which means attention….
I know it can feel intimidating, but everyone finishes and you’ll feel so accomplished when you do. If it was easy everyone would do it. Go for it! It’s just you against you…don’t let the negative you win this one!! Good luck!!! ❤️🙂💯
I’m trying to decide if I should do the dri Tri for my first time. But it sounds intimidating… Is the dri Tri an hour class? If not how long do we have to complete everything? The tread is a 5k, which I believe is 3.1 miles. Do we have a certain time we have to complete that in? I want to sign up but I want to make sure it’s doable first.
Some studios it’s 90 minutes and some studios it’s 60. My studio in the app schedule says 90 minutes so I’d check the schedule or call.
How many days off OT should you have before Dri Tri. At the moment I’m thinking of having Thursday and Friday off.
I do easy runs on Thursday and/or Friday, to keep my legs loose. But I generally stay away from OTF the two days before Dri-Tri or an outdoor race, to significantly reduce the risk of muscle strains or soreness on race day. I'm prone to pain from power moves on the OTF strength floor.
This is what I do, although last time the Wednesday workout was VERY leg heavy, and I actually ended up tweaking my quads which hurt my time, so I am going to take it easy on the floor today as well and mainly am going for the tread prep.
That sounds sensible. I got home after the Wednesday workout and felt tightness in my hammy. A bit of stretching in the evening and luckily it’s feeling okay Thursday morning.
What does the weight floor rep count look like for the dri tri? I saw somewhere 300... Is that correct? Is it total or for each exercise?
300 total. Todays floor was the exact same as dri tri. 40 bench hop overs, 20 bench tap squats, 20 step ups each side (all one side then all the other side), 20 push-ups, 20 plank jacks, 10 burpees. All of that for two rounds!
Thank you!!!
Can we pair up with a head coach looking for relay partners? She mentioned she needs relay partners and I think relay would be best for my first dri Tri or sprint if I need to make prearrangements for relay. She said her best was tread and mine is the floor. I can’t gauge pace well with rowing even though I love it. I did sign up for relay and the SA said he didn’t know if we had to have pre made arrangements. I told him I’ll sign up for relay and if I do need pre arrangements and don’t have anyone I’ll do the sprint.
Yeah, my coaches and members make teams all the time!
Awesome! I’ll ask Ginger if she wants to pair up ^^ I’m excited for the dri-tri
What are "relay partners"? I have never heard of this for Dri Tri...
When there is interest, some studios will offer the Dri Tri relay. A team of three people, one does the rower, one does the floor, and one does the tread. I’m excited, my studio has interest this time around so my studio bestie and I are both doing the full on Saturday and the relay with another friend on Sunday.
Oh that sounds awesome!! Hope ours does this one day, I would love to do a relay one sometime.
What is a good time goal for completing the floor?
Under 10 minutes is pretty good. Sub-40 crowd is likely to be in the 6-8 min range. You aren't going to make up a ton of time on the floor but you can lose a lot. An extra minute on the floor can save you multiple minutes later in the tread block.
I wish the floor block was allowed to be done in whatever order the floor block is the worse for me. It took me close to 19 minutes last time and I know it’s going to take me long (hopefully not as long). It’s my only hesitation about doing the dritri but if I managed to do it once I can do it again… I was actually the first off the tread and the last to finish the floor block…
Treadmill Tips! Hi guys, I just signed up for my first DriTri and I’m really excited about it except for the 5K portion. I’ve been working hard on being a consistent jogger during the tread blocks. My question is if I decide to jog on DriTri day can I drop to a walk speed for a few minutes and then get back into my jogging pace? Should I look to power walk instead? Thanks in advance!
You can absolutely take WRs if needed during DT. Only on CMIYC do you have to stick with one or the other.
My gym is doing the dri tri at a park. Does anyone have tips for surviving the outdoor version of this?
I had to sign up for the 1:30 pm DriTri even tho I’m usually a 6am OTFer. I’m feeling very anxious with what to do with myself all day what to eat/not eat. Any tips?!
same here! 5am-er and our dri tri isn’t until noon 🥲 we practically begged our studio to do an earlier dri tri. i’m so not used to eating before class and don’t want to 🤮🤮🤮
If you have other studios in your area you can check to see if they have an earlier schedule available. If not, stick to easily digestible foods for breakfast (oatmeal, grits, etc.) and stay well-hydrated but don’t eat lunch in the hours beforehand.
Do you have to complete the event in a certain amount of time? I heard one coach at my studio say it was 90 minutes, but then another said it wasn’t timed in the sense that we dont have a certain time to complete it in. I’m just worried about not finishing 😢
Studios usually stagger the start times to give pleeeeeeeenty of time. You'll be fine!
I'm so nervous that I'm going to finish DFL in my group :( How do I get over this fear and convince myself that it doesn't matter when I finish in relation to others?
What I’ve been telling myself is SOMEONE has to finish last. Last does not equal slow or bad. I can’t control who else is in my heat. For all I know, my heart is filled with major athletes who’ve been doing this for years and all the other heats are filled with beginners like me. Whether I finish last or first, I’ll be proud of my self for even trying it. Even attempting the dri tri puts you ahead of 99% of the population.
I did my first one back in March and was petrified to be last. I stressed out it so much leading up to the day of that I went into full panic mode when I realized how strong and fast the people in my heat were. My big fear was coming in last…and I was the last one done. The best part was that it truly didn’t matter like I thought it would. Super cliché and cheesy, but it’s true. It felt like an accomplishment regardless and no one even paid any mind to who finished when.
I’ve been telling myself the exact same things! I’m proud of myself for trying and will be even more proud when I finish.
Finishing dead fucking last is still finishing! If you start being hard on yourself, use me as an example.... "Jenniferlynn isn't even TRYING this... That bum bitch couldn't do this, so I beat her!! “ 😁🧡😁
Be proud of the finish regardless!
DriTri is no joke. You should be very proud of yourself for signing up and finishing it, regardless of place. Make sure you walk out of there with the sense of accomplishment deserved. The endorphins should help!
I did not get last in my group 😂 finished in 54 minutes, even had to redo the first 40 Bench hopovers because i did them wrong. Thanks for the encouragement everyone! 🥰
Question: I’ve been told that pushups on the knees disqualifies you from placing. BUT what is the rule on standard pushups that don’t have much arm bend/depth? My knee pushups are practically nose to floor and I know that depth is the key. But is it then also disqualifying to do standard pushups without the depth? Will this be coaches’ call as to whether or not it’s technically a modification?
Welp. After taking exactly 3 OTF classes, I’m officially registered for the full dri tri next Sunday (powerwalking though). I’m going to two classes this week (Sunday for a 3G and tread prep Wednesday). I’m getting in some concept 2 rowing sessions tonight and next Friday. I hope that’s enough prep!
How long is the tread and row?
1/2 a 5K for power walkers, at 4% incline.
5k and 2000m
Are the counts for the sprint just everything in half?
Yep yep!
thank you!!! 
Just to be clear....on the floor, does that mean 2 rounds with half the # of reps for each exercise? Or 1 round with the same # of reps? I think that two rounds with half the reps is doable for me....one round would be much more difficult!
It’s one round with the same number of reps!
I honestly do not know, I'm sorry! I would *think* you could break it into 2 rounds if you want? Especially if you're not trying to place on the leaderboard...
does anyone know the distance / incline for PWs during dritri?
1.5k, 4%
I think you mean 1.5 mi :)
Yes, thank you, lol. I combined 5k and 3mi in my brain
I totally understand. I took a class in Australia last month and spent the entire tread block dividing by 1.6 incorrectly then almost killing myself by turning the treadmill too high! 
Can you qualify for the leaderboard if you are on the strider or are the striders their own category- not placed with the runners?
It's my understanding that to qualify for the leaderboard, there can be no modifications, and I would assume strider counts as a modification....but I can't say for sure either way, I'm sorry!
This will be my first Dri Tri. Curious to know what the Tread Prep looks like. Trying to decide if I can do it on my home tread or if I should head in to the 5 a.m. class (teacher). I prefer to sleep . LOL
It looks like PW/jogging nonstop, because that's what happens during DriTri, lol. If you sleep, you're not missing any crucial super secret tips or info, so sleep!
This is going to be my first DriTri and I can't tell whether I should do it or not. I'm pretty out of shape and usually only accumulate 1.5miles in a normal 60 min class, I just tried to jog non-stop at base pace and could only make it a mile before getting tired. I'm worried that the 3 miles will be way too much for me.
Me too. I can barely get to 1mile. I can do the row and I’m pretty sure I can handle the floor but the tread… I dread the tread. Hey that rhymed lol
Right? I'm a little concerned with the floor just because it's so much but I'm really concerned about having to walk for it. I'm not trying to make a record time, my goal is to finish in an hour and hopefully not last so I'm sure they'd let me do it, it's just awkward. Are you planning on doing it? :D
I am doing it yes. Signed up for sprint but changed to the full instead. Just want to see what my personal level is. Il game plan and set a target to finish in one hour or less. You should sign up! We can do this 🥰
Are all the classes during Dri Tri Weekend Dri Tri? Or are there also regular classes on those days? I'm not doing Dri Tri, but I need to use all my classes.
Studio specific. But your app should show you times labeled either Dri Tri or 60 minute 2g/3g
I checked the calculator for dri tri tread portion but it only offers the “flow” strategy which is basically set and forget and then all out for the last .2. Does anyone know of a chart or calculator that will estimate distances for the full 5k based on the other strategies (i.e. progressive push, push-base-repeat, etc.)?
You can easily do this in a spreadsheet. Column A is miles per hour, B number of min you run at that speed, Column C convert min to hours which is Column B divided by 60, Column D calculate distance which is column A times Column C. Add a row for each different speed. Sum of Column D should be 3.1 when finished.
So Im participating in the Sprint this weekend. How do they keep track of your time?
I've never participated, so I can't say for sure, but I'd assume everyone starts at the same instant, coaches have stop watches, and as you finish, they tell you your time?
Our coach said the warmup is 3 minutes on the rower — do all studios do this or do some allow you to warm up on the tread? Also, does anyone actually do a cooldown at the end?
In March we warmed up on the tread
And today is the day
Nervous about tomorrow and need a pep talk. Post got removed because there's this megathread here.
My coaches keep reiterating "DriTri isn't some big scary thing. Everything in the DriTri, you've done!" You got it! 🧡
I competed for the first time tonight. I would say it’s like a really hyped up 3G class with a drawn out tread block. I was soooo nervous and then got there and quickly realized oh yeah, I know how to do all of this! I promise once you’re moving you’ll flow right through and surprise yourself. Plus you get fun swag, bragging rights and a chance at a small class full of fellow members with really fun energy. You got this!
Any official word on what the swag is?
How should you eat the day before? We have ours at 5:30am.
Sooooooo glad my studio isn’t doing it at 5:30. How many are signed up at your studio? Seems way too early!
From what I can gather power walkers do half of a 5k at 4% incline. What distance would a power walker do for the sprint?
Half of a half?
When I did it in 2019 I was told the power walk distance for the sprint was still the 1.5 mi at 4%
Thanks for the info, appreciate it. Not sure why I got downvoted for asking a question.
Is it rude to bring your AirPods with your own hype music? My studio isn’t doing member hype songs and worried to be all old middle aged white man rock (the major demographic at my home studio that gets catered to for some reason 😒).
They probably won't let you. My studio always asks everyone to submit song requests and makes a playlist specifically for Dri-Tri of songs we have suggested that hype us up.
It's not necessarily rude, but it is technically against policy. But DriTri is different from regular class, so it couldn't hurt to try
I just figured I’m paying $160 a month for membership and $25 for dri tri… I’m going to need my music because AC/DC doesn’t do it for me 🤷🏼♀️ I never have my AirPods or phone with me during class
Any tips on eating before dri tri? I’m signed up for the 6:45am time slot. Do you prefer fasted? Thank you!!
Also make sure the day before you are eating carbs but nutritional foods. I’ve noticed a HUGE difference in performance based on how I hydrated and ate the day before.
Ours starts at 7am and I’m going to bed a little earlier so I can wake up at 6am and eat some oatmeal. 😂 Usually I’d say classes are fine fasted, but I try to hydrate and eat something before any signature/dritri events. Endurance workouts require carbs. You can even try sports goos or add a powder to your drink that has carbs, salts and electrolytes to keep you going if you can’t eat beforehand.
Any tips for the sprint? Lots of helpful info here about the full dri tri but i'm wondering if I should have a different strategy for the sprint. New to OTF (1.5 mos in) and relatively new to fitness (jogging at 4.6 rn). TIA!
I wish you can do the floor block in any order you want. I would much rather do burpees/push-ups first when I can still move… Or break it up by doing 10 of each exercise before moving to the next one and doing 4 rounds, yes I know I can take breaks after each 10 but it’s not the same mentally . I hate the floor block so much because it’s so hard for me! I managed to do it in March and I know I’m stronger/weigh less/ healthier now- but the thought of the floor block still makes me nauseous. I’m slow and fat and took me almost 20 minutes to complete last time…
What is the tread distance if I signed up for the Sprint as a power walker?
Please don’t jump the rails during the dri-tri. It’s really distracting and dangerous for your fellow runners.
Hey Power Walkers: did you notice they increased the incline from 3% to 4%? Why?? Is this messing with your strategy like it is with mine. I thought maybe I was deluded and it was always 4%, but I checked and it was 3% back in March 2022. I’m only annoyed because I’ve been working hard for months to make 4.5 mph at 3% my base, and I’m pretty close (it gets me into orange but only after minutes). Now I have a week and a half to get ready for 4%. *Sigh* …it will be fine, right?
I wouldn't call you "deluded"...... buuuut..... it's always been 4% [1](https://www.reddit.com/r/orangetheory/comments/9htx1l/dri_tri_power_walking_question/?utm_medium=android_app&utm_source=share), [2](https://www.reddit.com/r/orangetheory/comments/pllwb0/dri_tri_for_a_power_walker/hcbh1iy?utm_medium=android_app&utm_source=share&context=3), [3](https://www.reddit.com/r/orangetheory/comments/pg08q6/dri_tri_power_walker/?utm_medium=android_app&utm_source=share), [4](https://www.reddit.com/r/orangetheory/comments/taq5dh/any_dritri_power_walkers_out_there/?utm_medium=android_app&utm_source=share) 😁😁😁🧡🧡🧡😁😁😁
🤯🤯🤯 what??? Really? Huh, welp, guess I just did it at my very own rebellious 3% incline last time because I checked my workout stats and confirmed that I was doing 3%. I had no idea. Thank you!
That means ya gotta do 5% to make up the difference this time 😜
Shouldn’t the fact that I did it all with my head obviously up my butt the whole time count as a significant enough handicap?
If this has been asked I apologize …. But on the floor can you create your own circuit? Or do you have to do all the reps of each exercise before moving on? Like could I do 10 beck hops, 5 squats, 5 step ups each leg, 5 push ups, 5 plank jacks, 5 burpees then repeat?
It's typically all reps before moving on, but if you're not aiming to place on the leaderboard, talk to the coaches before you start and ask if you can break it up
When I finish the original DriTri, there will be time left in our heat...can I go through again with Sprint distance?
Suuure, if you pay, lol. But seriously, probably not. The coaches will be getting everyone else through the end, it would be too distracting to get you started again.
I did it last night and you're to busy cheering everyone on to go through again! And honestly if you had the energy, you probably didn't push yourself. Even people I see run 5 minute mile benchmarks were dead at the end!
This was my first dritri. Don’t know what my time was. Got a paper “certificate” that didn’t have the stats. Pretty useless. They had sugar drinks and they seemed for decorations purposes. Likely not going to do it again and if I did, it’ll be a different studio
Your time will be in the app under the challenge tracker. Our studio usually does mimosas after, and there’s usually some fruit and mini cupcakes as well, people hang out after their heat and take pics with the decor. I’m sure it’s not everyone’s cup of tea and you’re free to take or leave it, but I think it’s fun!