Orangetheory Dri Tri: Everything You Need To Know

Orangetheory DriTri is a triathlon-inspired event, but with a twist — it’s all on dry land. Participants tackle a trifecta of endurance tests starting with a 2000-meter row, followed by a series of 300 bodyweight exercises including the likes of burpees, push-ups, and step-ups, and cap it all off with a 5k (3.1 miles) run on the treadmill.

The beauty of DriTri is that it’s a personal race against the clock, with each participant setting their own pace for each segment. While there’s a 90-minute cap, the event is designed to be inclusive and achievable, allowing you to power through each station in a way that challenges you personally. Whether you’re sprinting or pacing yourself, DriTri is about your own journey to the finish line.

How Many Forms of Orangetheory Dri Tri?

There are 4 forms of Dri-Tri. Anyone can select one for their capability.

  2. The SPRINT DRITRI (for beginners)
  4. Dri Tri Strength

Orangetheory FULL DRITRI consists of the following:

  • 2,000M row
  • 300 body weight reps
  • 5K (3.1 miles) run

Orangetheory SPRINT DRI-TRI (half of full dri-tri) consists of the following:

  • 1,000M row
  • 150 body weight reps
  • 2.5K (1.55 mile) run

Orangetheory RELAY DRITRI consists of the following:

  • 3 members come together as a team
  • 2,000M row (Teammate 1)
  • 300 body weight reps (Teammate 2)
  • 5K (3.1 miles) run (Teammate 3)

Orangetheory Dri Tri Strength:

The new Dri Tri Strength, introduced in September 2023 by Orangetheory Fitness (OTF), involves dumbbell-based exercises, shorter rowing distances, and a one-mile incline treadmill run. A walking alternative is available for non-runners. Like the original Dri Tri, the goal is to complete the challenge quickly while maintaining good form. However, participants must pick one dumbbell set and use it for the whole floor section, choosing from 10, 12, 15, 20, 25, or 30 pounds to suit their level. The Strength DRITRI consists of the following:

• 900-meter row
• 300 dumbbell reps
• 1-mile run/jog (Power Walk 0.5 miles)

Strength Dri Tri Breakdown

  • 300 M Row, 3 rounds floor
  • 300 M Row, 2 rounds floor
  • 300 M Row, 1 round floor
  • 1 mile run or 1/2 mile power walk (Joggers & runners start at 8% & decrease incline by 2% every 0.25 mile, PW start at 12% and decrease by 2% every 0.25 mile)
The Floor consists of:

Select a weight you can use for the entirety of the challenge (10, 12, 15, 20, 25, 30 lbs)


If I Can’t Run, Can I Power-Walk, Use The Bike, Or Use the Strider for FULL DRITRI and Sprint DRI TRI?

Yes. You can. There are three alternatives if you want to avoid running.

  1. Power Walk
  2. Bike
  3. Strider


  • Power Walker – 2.5 K / 1.55 miles at 3% incline
  • Biker – 20K / 12.4 miles at gear 6 (or greater)
  • Strider – 15K / 9.32 miles at gear 6 (or greater)

Sprint DRI TRI Options:

  • Power Walkers – 1.25k / 0.75 miles at 3% incline
  • Bikers – 6.2 miles at gear 6 (or greater)
  • Striders – 4.66 miles at gear 6 (or greater)

How Much Time Do I Have To Finish The Dri-Tri?

Most studios allocate around 90 minutes for each heat, which is typically sufficient time for most participants to complete the Dri-Tri. In fact, most individuals are able to finish the Dri-Tri in under 60 minutes.

Additionally, most people report that the effort required to complete the Dri-Tri is comparable to that of finishing a regular OTF class (or a 90-minute class). While it might take a bit longer and be a bit more challenging than usual, you can definitely do it!

Is There an Extra Cost for OTF’s Dri Tri?

Yes, there is a cost for participating in Orangetheory’s Dri Tri, which is usually $25 in most studios.

How Can I Sign Up for Dri-Tri? 

  • First, decide if you want to do the Full, Sprint, Strength Dri Tri or Relay.
  • Then pick a time slot.
  • Sign up at the front desk & sign a waiver, or click here to sign up.

Are There Prizes for Dri Tri?

This varies depending on the studio. Some studios only award bragging rights, whilst others may award medals and studio cash. Several studios will provide attendees with water bottles and towels. Several localities will hold a regional Dri-Tri, with the fastest times qualifying for the regional tournament.

Is it possible to sign up for both strength training and sprint classes at the same studio? Additionally, if you do sign up for both, will they schedule these classes on different days?

The ability to sign up for both strength and sprint classes at the same studio may vary by location. In my experience, at my studio, several individuals participated in two or all types of classes, so I am fairly sure there’s nothing stopping you from doing more than one as a general rule though.
Regarding scheduling, at my studio, most individuals chose to attend the full session on one day and then participated in strength and sprint classes on another day, usually spanning 2 days.

What Are the Orangetheory DriTri Floor Exercises?

All the exercises are either 20, 30, or 40 for each before going to the next, and there is a repetition to hit a total of 300 reps.

For example;

  • 20 push-ups
  • 20 bench tap squats
  • 30 bench hop overs
  • 40 step ups
  • 20 burpees
  • 20 plank jacks

Then repetition of each from top to bottom. This order and the number of reps for each exercise vary by year and time.

Strategy And Guide for Full Dri Tri

You will only fail if you do not try. My first Dri Tri was the most exhilarating confidence booster and hardest workout ever. I did my first one less than 5 months after starting OTF. I did the Full and powerwalked most of the 5k. And finished in just (barely) under an hour.

Here are a couple of Strategies for you in Dri Tri:

1. You will start on the rower with a 2000m row. You won’t get your best time on the Dri Tri by smoking it on the rower. As such, take it slow and save your energy for the run. I know it sounds crazy, but take my word for it!

2. After the rower, you’ll go to the weight floor for 300 reps. Do everything you can to conserve energy in this section as well. Mainly just get through it in a reasonable time, again saving as much energy for the run as you can.

3. Finally, you’ll make it to the treadmill for the 5K. This is where time is made or lost. If you have saved enough energy up to this point, you should be able to complete a strong run with a good time.

How Should I Pace Myself Along the Way?

Preparation Of Dri Tri:

The Dri-Tri is a popular workout event at Orangetheory Fitness that challenges participants to complete a set of exercises in a specific order and time frame. The workout consists of a 2000-meter row,300 bodyweight exercises (such as burpees, push-ups, and step-ups), and finishing with a 5K run on a treadmill.

  1. Start with a plan: Before you begin your Dri-Tri workout, make sure you have a plan in place. Decide on the Pace you want to maintain for each segment of the workout, and how you will transition from one exercise to the next.
  2. Focus on your technique: Proper technique is essential for completing the Dri-Tri efficiently and without injury. Make sure you pay attention to your form during the floor exercises and use the rowing machine correctly. Consult with a coach at Orangetheory Fitness to help you improve your technique.
  3. Fuel your body: Proper nutrition and hydration are critical for any endurance workout. Make sure you eat a healthy, balanced diet leading up to the Dri-Tri, and stay hydrated before, during, and after the workout.
  4. Get plenty of rest: Adequate rest is essential for muscle recovery and preparing for a challenging workout. Make sure you get enough sleep leading up to the Dri-Tri, and take rest days as needed to avoid overtraining.
  5. Mentally prepare: The Dri-Tri is a physical and mental challenge. Practice visualization and positive self-talk to help you stay focused and motivated throughout the workout.

Remember, the Dri-Tri is a challenging but rewarding event that can help you push your limits and achieve your fitness goals. With proper preparation, you can conquer the Dri-Tri and feel proud of your accomplishments.

Can Anyone Participate in The Orangetheory Dri Tri?

The Orangetheory Dri Tri is available to Orangetheory Fitness members in general. But some studios offer nonmembers to participate in Dri Tri cost $53 (member is $25). In detail Contact your local studio to further information.

Can I Modify The Floor Exercises?

Yes, floor exercises can be changed. For example, you can do push-ups from your knees. However, if you change these exercises, some studios will not let you participate in any leaderboards, competitions, or prizes.


The Orangetheory Dri Tri is not just an ordinary workout event; it offers a transformative fitness experience that pushes you beyond your perceived boundaries. By integrating cardio, strength, and endurance exercises, the Dri Tri challenges both your physical capabilities and mental resilience.

It encourages personal growth by pitting you against yourself and your own goals, while also fostering a supportive and inclusive atmosphere. Crossing the finish line of the Dri Tri brings an unparalleled sense of pride and accomplishment. If you’re seeking a fresh and invigorating way to elevate your fitness journey, the Orangetheory Dri Tri could be the ideal event to test your limits and unlock your potential.