Are you dreaming of racing the breathtaking Half Distance Triathlon in Cap Cana, Dominican Republic? With its turquoise waters, palm-lined cliffs, and white sand finish, Cap Cana offers a world-class triathlon experience in one of the Caribbean’s most stunning coastal destinations. Our 36-week beginner training plan is specifically designed to prepare you for this race—physically, mentally, and strategically.

This plan is built for athletes of all levels—especially if you’re new to the Half Distance Triathlon. You don’t need prior race experience or high training volume. All you need is commitment and a desire to finish strong.

Foundational Phase (Weeks 1–12):
Start with 12 weeks of focused preparation to build aerobic endurance, improve flexibility, and sharpen your swim form. You’ll benefit from instructional video swim drills that help you move efficiently in Cap Cana’s calm, current-free waters. Your run and bike workouts are structured around Rate of Perceived Effort (RPE) and heart rate training to help you train smart, stay consistent, and avoid injury.

Half Distance-Specific Phase (Weeks 13–36):
Over the next 24 weeks, the plan gradually progresses from 7 hours of training per week to a peak of 12 hours. You’ll master long aerobic workouts, structured tempo sessions, and open-water simulation swims that mirror Cap Cana’s warm ocean conditions (around 83°F/28°C).

The bike course is flat and fast, with 80% on a national highway—perfect for speed-building intervals and sustained efforts. Our training prepares you for the demands of this terrain, ensuring you can maintain strong pacing throughout the 56-mile ride. The run, equally flat and scenic, calls for stamina and smart pacing, which we develop through progressive brick workouts that blend bike-to-run transitions.

Strength and Injury Prevention:
This plan includes functional strength sessions with guided video tutorials* to help you build resilience and efficiency. These routines are easy to follow and tailored for triathletes training at any age or level.

Whether your goal is to cross the finish line or crush a personal best, this plan will help you succeed at the Half Distance Triathlon Cap Cana. With structured guidance, expert coaching principles, and a supportive training framework, you’ll feel confident and race-ready.

WATCH ON YOUTUBE

REGISTER HERE

EXPLORE OTHER CAP CANA OPTIONS

Have questions? Need help in selecting a plan? Reach out through our contact page

CHECK OUT OTHER BEGINNER RACE-READY OPTIONS

Power Up Your Podium Potential — Click Here To Discover Your Training Plan Purchase Benefits, and Tri-Specific Add-On Services to Unlock Every Watt, Calorie, and Second of Your Potential and How To Receive Your FREE Run Gait Video Analysis!

Navigate Our Entire Training Plan Catalog

*Muscle and Motion App Required