Half Distance Triathlon – Cap Cana, Dominican Republic Training Plan

Crush the Course. Conquer the Coast.

Cap Cana’s Half Distance Triathlon is unlike any other — a race carved between the Caribbean Sea and dramatic cliffs, with a finish line on a white sand beach. With its calm, crystal-clear swim, a flat and fast 56-mile bike ride along a two-lane highway, and a scenic 13-mile run through lush tropical beauty and the iconic Marina, this is your chance to race in paradise. But paradise comes with heat: air temps near 89°F (32°C) and water temps around 83°F (28°C). To thrive here, your training must match the course and the conditions.

That’s where our 44-Week Cap Cana Half Distance Triathlon Training Plan comes in.

What’s Inside the Plan:
🏁 Start With Strength
No base fitness? No problem. You’ll begin with a 12-week foundational phase that builds aerobic capacity, muscular endurance, and confidence. Every athlete deserves a strong start.

🔥 Peak With Purpose
Transition into a 32-week race-specific plan, scaling from 9 to 14 hours per week. Designed to prepare your body for heat, sustained effort, and fast transitions — exactly what Cap Cana demands.

💪 Train Smarter, Race Harder
Integrated strength training, mobility, and open water swim sessions keep your body resilient and race-day ready. VO₂ max intervals and threshold sets sharpen your engine for the demands of a flat, fast bike course and a warm run.

🎯 Purposeful Progression
Each week builds on the last. Brick workouts, structured heart rate and power-based bike/run sessions, and precise pacing strategy ensure you're never guessing — you're growing.

🎥 Learn as You Train
Access expert-led instructional videos, swim drills, and strength sessions to fine-tune your form and efficiency. This isn’t just training — it’s athletic education built for results.

Why It Works for Cap Cana:
Cap Cana’s unique layout and tropical climate require more than a cookie-cutter training plan. This program is tailored for intermediate triathletes aiming to not just finish — but to thrive. It preps you to handle heat, maintain speed on flat terrain, and stay strong through each transition.

Whether you're chasing a personal best or your first Half Distance Triathlon finish, this plan equips you with every tool to succeed.

WATCH ON YOUTUBE

REGISTER HERE

DISCOVER MORE PATHS TO YOUR FINISH LINE

Power Up Your Podium Potential — Click Here To Discover Your Training Plan Purchase Benefits, and Tri-Specific Add-On Services to Unlock Every Watt, Calorie, and Second of Your Potential and How To Receive Your FREE Run Gait Video Analysis!

Navigate Our Entire Training Plan Catalog

*Muscle and Motion App Required