Are you ready to race the Half Distance Triathlon in Cap Cana, Dominican Republic—a race where turquoise waters, dramatic cliffs, and white sand beaches create one of the most scenic courses in the world? Our 44-week Beginner Training Plan is designed specifically for athletes like you who want to arrive at the start line confident, conditioned, and fully prepared.

Cap Cana's flat, fast terrain and warm climate demand more than just a general training routine. You need a plan that builds your endurance strategically, develops your technique, and prepares you to thrive in heat and humidity. That’s exactly what this program delivers.

We begin with a 12-week foundational base phase focused on endurance, mobility, and technique. You’ll build strength and consistency while honing your swim form—crucial for the calm, current-free 1.2-mile ocean swim at Cap Cana.

From Week 13, you enter a 32-week progressive training phase. You'll start with 9.5 hours of training per week, peaking at 14 hours by Week 39. The program gradually shifts from skill development to race-specific fitness, with structured V02 max intervals, anaerobic threshold training, and extended endurance sessions that mimic the demands of the course.

This plan is more than just workouts—it’s a complete roadmap to your success in Cap Cana:

✅ Swim Drill Videos to improve technique for calm, open water conditions
✅ Structured Run and Bike Sessions based on RPE and heart rate for smart pacing
✅ Strength Workouts tailored for beginners to improve durability and power
✅ Heat adaptation guidance to handle race-day temps that can reach 89°F (32°C)

Every workout is designed with the beginner athlete in mind—no fluff, no guesswork, just purposeful, progressive training. You'll feel stronger each week and approach race day ready for the scenic, tropical challenge that Cap Cana offers.

This isn’t just another race—it’s your chance to cross a world-class finish line on a white sand beach.

Train smart. Race strong.
Get started today with the Half Distance Cap Cana Training Plan and take the first step toward your best race yet.

Are you ready to turn your goals into a finish line moment in paradise? Let’s get to work.

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