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.

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