Driathlon Base Plan

Why This Programme Works

The Driathlon demands a unique mix of endurance, power, and technical efficiency across the SkiErg, BikeErg, and RowErg. This 8-week plan is built on proven principles of exercise physiology and endurance training to make you fitter, more efficient, and ultimately faster in the Driathlon test.

Progressive Overload

Each week gradually increases training stress (longer sessions, harder intervals, higher calorie outputs).

This drives adaptations in your cardiovascular system and muscular endurance.

By Week 8, you’ll be able to sustain higher outputs (cal/hr) for longer, directly improving your score.

Aerobic Base Development

Steady-state sessions at low to moderate intensity improve your heart’s stroke volume, capillary density, and fat oxidation.

A strong aerobic base is the foundation of endurance sports, allowing you to recover faster and perform better in high-intensity sessions.

Lactate Threshold & VO₂max Training

Interval workouts (short, intense reps) target your lactate threshold the point at which fatigue rapidly builds.

Training here increases your ability to sustain high power outputs without “blowing up,” which is critical during the 20-minute Driathlon stages.

VO₂max intervals increase your maximum oxygen uptake, boosting your ceiling for performance.

Technique Integration

Daily technique cues improve mechanical efficiency, ensuring more power is transferred into each stroke or pedal revolution.

Small improvements in form reduce wasted energy and translate into significant calorie gains over 20 minutes.

Balanced Recovery

Easy sessions and rest days are strategically included to allow supercompensation (your body adapts stronger after recovery).

This prevents overtraining and ensures consistent progress over the 8 weeks.

The Result

By the end of 8 weeks you will:

Increase your sustainable pace on SkiErg, BikeErg, and RowErg.

Improve your technique and efficiency, so every calorie costs less energy.

Be able to push harder for longer with confidence in pacing.

See measurable improvements in your Driathlon test scores at Weeks 4 and 8.

This plan doesn’t just prepare you for the test it builds enduring cardiovascular fitness that will carry over into all endurance sports and daily life.