🥇 2026 HALF DISTANCE CAP CANA - MASTERS 40+ W/AI GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 HALF DISTANCE CAP CANA - MASTERS 40+ W/AI 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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Half Distance Cap Cana Dominican Republic Triathlon Training Plan
36-Week Plan to Conquer the Cap Cana Half Distance Triathlon
Set your sights on the Half Distance Triathlon in Cap Cana, Dominican Republic—a race that blends tropical beauty with performance-driven terrain. With a flat and fast 56-mile bike ride, a scenic 13-mile run through lush landscapes and the Cap Cana Marina, and a calm 1.2-mile swim in crystal-clear, current-free waters, this event is designed for speed and strategy.
To help you excel on this world-class course, our 36-Week Half Distance Triathlon Training Plan is built for competitive Masters athletes ready to unlock peak performance. Whether you’ve taken a break or are building from scratch, this structured plan begins with 12 weeks of base training before ramping into a 24-week progression tailored to endurance, power, and speed.
Why This Plan Sets You Up for Cap Cana Success
✔ Masters-Specific Periodization – Built on a 3:1 load-to-recovery cycle to enhance adaptation while preventing burnout.
✔ Power & Heart Rate-Based Training – Precision-focused workouts that sync with Garmin and other devices.
✔ Race-Specific Workouts – Flat-course bike intervals, heat-acclimation runs, and ocean-simulated swim drills that match Cap Cana’s unique profile.
✔ Brick Workouts & VO2 Max Intervals – Sharpen transitions, increase aerobic power, and prepare your body to handle race-day intensity.
✔ Integrated Swim Drills with Video Instruction – Improve technique and open-water confidence—no paper workouts needed.
Training Plan Structure
✔ Phase 1: Rebuild your base—functional strength, aerobic endurance, and swim technique.
✔ Phase 2: Build stamina and speed with longer intervals, tempo rides, and threshold running.
✔ Phase 3: Peak phase—sharpen race-day intensity with anaerobic workouts and Cap Cana-specific brick sessions.
Time-Efficient and Results-Driven
Start at just 7.5 hours per week and peak at 12 hours—ideal for busy athletes balancing training and life.
What You’ll Complete in 36 Weeks:
🏊 Swim: 135 sessions | 47 hours
🚴 Bike: 120 sessions | 109 hours
🏃 Run: 98 sessions | 60 hours
💪 Strength: 82 sessions | 59 hours
Train smarter. Race stronger. Dominate Cap Cana.
This is more than a training plan—it’s your roadmap to conquering one of the most scenic Half Distance Triathlons in the Caribbean.
👉 Commit now and prepare to race Cap Cana at your peak.
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
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:16:00 | 01:15:00 |
|
Bike
x3
|
02:31:00 | 03:00:00 |
|
Run
x3
|
01:43:00 | 02:00:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:16:00 | 01:15:00 | |
|
|
02:31:00 | 03:00:00 | |
|
|
01:43:00 | 02:00:00 | |
|
|
01:32:00 | 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.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- 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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