🏅 2026 HALF DISTANCE TRIATHLON CAP CANA - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE TRIATHLON CAP CANA - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
Set against the breathtaking backdrop of Cap Cana’s turquoise waters and coastal cliffs, the Half Distance Triathlon in the Dominican Republic is as visually stunning as it is physically demanding. With a flat and fast 56-mile bike course along a scenic national highway, a smooth 1.2-mile swim in warm, crystal-clear waters, and a picturesque 13-mile run through the lush Marina of Cap Cana, this race is tailor-made for athletes who crave both challenge and beauty.
To conquer this tropical test of endurance, you need more than motivation—you need a strategic edge. That’s exactly what our 36-Week Half Distance Triathlon Training Plan delivers.
Designed specifically for amateur advanced triathletes, this training plan begins with a powerful 12-week base-building phase focused on functional strength, technique refinement, and aerobic foundation. Then, a structured 24-week performance phase takes over, strategically building you toward race-day excellence in Cap Cana.
Following a 3:1 training-to-recovery week cycle, your training volume progresses from a manageable 9.5 hours per week to a peak of 14.5 hours. You’ll train smarter, not just harder, with targeted sessions including:
✅ Aerobic Endurance Mile Workouts to build lasting stamina
💨 VO2 Max Intervals to boost speed and oxygen capacity
🔥 Anaerobic Threshold & Power Sessions to sharpen race pace
⚡ ATP-PC Sprint Training for explosive strength bursts
⛰️ Climbing Intervals to simulate course challenges and improve leg resilience
This plan is built for the real-world athlete balancing training with life, yet serious about racing strong in the warm, humid conditions of the Cap Cana course—where heat acclimation, efficient pacing, and hydration strategies are critical to success.
If you’re ready to show up on the start line confident, conditioned, and race-ready, this is your moment.
👉 Train with purpose. Race with power. Start your Cap Cana Half Distance Triathlon transformation today!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:18:00 | 01:15:00 |
|
Bike
x3
|
03:27:00 | 02:35:00 |
|
Strength
x2
|
02:08:00 | 01:00:00 |
|
Run
x2
|
01:41:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:18:00 | 01:15:00 | |
|
|
03:27:00 | 02:35:00 | |
|
|
02:08:00 | 01:00:00 | |
|
|
01:41:00 | 01:40:00 |
Training Load By Week
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- Power Meter
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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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