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

Cap Cana’s conditions are demanding—but with this program, you’ll arrive race-ready, heat-adapted, and strategically prepared.

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