🥇 2026 SIX MONTH HALF DISTANCE CAP CANA - MASTERS - W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE CAP CANA - MASTERS - W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 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, white sand beaches, and scenic cliffs, the Half Distance Triathlon in the Dominican Republic is more than a race—it’s an experience. With a calm ocean swim, flat and fast bike course, and a picturesque run through lush landscapes and the iconic Cap Cana Marina, this race demands preparation, precision, and peak performance. That’s where this elite 24-week training plan comes in.
Designed for Masters Athletes 40+ Who Race to Win
Whether your goal is a personal best or a podium finish, the Competitive Masters 40+ Half Distance Triathlon Training Plan is built to transform experienced triathletes into race-day powerhouses. This program is tailored specifically for the demands of seasoned athletes tackling a warm-weather event like Cap Cana, where heat, pacing, and endurance make all the difference.
Why This Plan Works for Cap Cana:
Swim: Prepare for a smooth, fast start in 83°F crystal-clear, calm ocean waters—no currents, no chaos.
Bike: Master the flat 56-mile course with focused speed and power workouts, 80% of which take place on a national highway—ideal for steady pacing.
Run: Train to maintain form and energy through Cap Cana’s flat, sun-exposed 13-mile course that finishes on white sand.
What You’ll Gain
✅ Targeted Periodization: Train in 3-week builds followed by recovery weeks to maximize fitness gains and minimize fatigue
✅ Time-Efficient Weekly Volume: Ranges from 7.5 to 12.5 hours per week—ideal for working athletes
✅ Endurance to Speed Progression: Move from aerobic base to threshold and VO₂ max for true racing power
✅ Strength Training for Masters: Boost durability with functional strength tailored to over-40 athletes
✅ Smart Swim, Bike & Run Sessions: Use RPE, heart rate, and power for optimized, personalized training
What’s Included:
🏊 89 swim sessions (34:20 hrs)
🚴 86 bike sessions (90:55 hrs)
🏃 70 run sessions (47:34 hrs)
💪 39 strength sessions (26:10 hrs)
🎥 Video demos, expert technique drills & device syncing for swim workouts
This Plan Is for You If You Can:
✔ Swim 1,500 meters non-stop
✔ Bike 30 miles with endurance
✔ Run 5+ miles comfortably
Ready to Train Like a Competitor, Not Just a Finisher?
Cap Cana’s conditions are demanding—but with this program, you’ll arrive race-ready, heat-adapted, and strategically prepared. Designed for the serious Masters athlete, this plan doesn’t just get you to the start line. It gets you to the finish faster.
Have questions? Need help in selecting a plan? Reach out through our contact page.
💰 Exclusive Purchase Discounts:
🔥 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.**
^Training Plan Purchase Benefits May Change/End At Any Time Without Prior Notice
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:02:00 | 02:00:00 |
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Bike
x3
|
02:54:00 | 03:20:00 |
|
Strength
x1
|
01:13:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:02:00 | 02:00:00 | |
|
|
01:21:00 | 01:15:00 | |
|
|
02:54:00 | 03:20:00 | |
|
|
01:13:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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