Set against the turquoise waters and white sand beaches of Cap Cana, the Half Distance Triathlon in the Dominican Republic is as challenging as it is breathtaking. To succeed here, you need more than motivation—you need a proven, race-specific training strategy designed for your age, experience level, and lifestyle.

This 44-week training plan is built for athletes over 40 who are ready to take on the Half Distance Triathlon in Cap Cana with confidence. Whether you're new to endurance sports or aiming for your best performance yet, this program delivers a smart, structured path to race-day success—no prior experience required.

Why This Plan Works for Cap Cana
✅ Tailored for Warm-Weather Racing
Prepare for race-day heat (up to 89°F/32°C) and warm water conditions (83°F/28°C) with heat-adaptation strategies built into your training.

✅ Race-Specific Progression
Start with a 12-week base phase to build endurance and strength, then transition into 32 weeks of targeted triathlon workouts optimized for Cap Cana’s flat and fast course.

✅ Masters Athlete Focused
Every session is calibrated for the needs of athletes over 40, with emphasis on joint safety, injury prevention, and sustainable progress.

✅ Effortless Device Syncing
Train smarter with built-in RPE, power, and heart rate zone guidance—fully compatible with Garmin and other smart devices.

✅ Proven Periodization
Train in three-week build cycles followed by one week of recovery to promote adaptation, avoid burnout, and ensure you're fresh for race day.

44-Week Plan Overview
Swim: 168 sessions | 61:26 hours – in calm, current-free conditions

Bike: 151 sessions | 143:12 hours – focused on flat-terrain power

Run: 121 sessions | 76:24 hours – tailored to the scenic, level run course

Strength: 98 sessions | 70:00 hours – master-specific routines to stay injury-free

What's Inside
🏊 Technique-first swim drills with expert video guidance

🚴 Flat-course cycling sessions to build speed and endurance

🏃 Run workouts that simulate Cap Cana’s tropical course environment

💪 Strength training focused on durability and performance

🔁 Brick workouts for seamless swim-bike-run transitions

📊 Heart rate, RPE, and power-based pacing for smarter training

Cap Cana’s spectacular course demands preparation that matches its beauty—and this plan delivers exactly that.

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