🔥 2026 HALF DISTANCE CAP CANA DOMINICAN REPUBLIC - BEGINNER - W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🔥 2026 HALF DISTANCE CAP CANA DOMINICAN REPUBLIC - BEGINNER - W/AI GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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.
Take the first step today. Let us guide your journey toward a strong and unforgettable finish in Cap Cana. Your best race starts with the right plan.
Have questions? Need help in selecting a plan? Reach out through our contact page.
💰 Exclusive Purchase Discounts:
Training Plan Purchase Benefits:^
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $40 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split AI
🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
To make sure you receive these benefits, please follow the instructions on Day 1 of your training plan.**
*Muscle And Motion App Required
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:20:00 | 01:15:00 |
|
Bike
x3
|
02:27:00 | 02:30:00 |
|
Run
x3
|
01:46:00 | 01:40:00 |
|
Strength
x2
|
01:08:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:20:00 | 01:15:00 | |
|
|
02:27:00 | 02:30:00 | |
|
|
01:46:00 | 01:40:00 | |
|
|
01:08:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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