muscles | 220 Triathlon

Home / muscles

Swim

How to improve your swim in the gym

Cut drag and tone swim-specific muscles out of the pool with these exercises

13 April 2015 / 11:18 BST26 July 2022 / 10:51 BST

Training Kit

What are the best tow floats for open-water swimming? Swim coach tests 9 top options for safety and visibility

Tow floats are vital pieces of kit for open water swimming. Want to know why and which one to go for? Here’s our guide…

3 June 2026 / 11:43 BST3 June 2026 / 11:43 BST

Training plans

Discover our free 12-week half-Ironman training plan: Follow coach guidance leading up to race day

Want to master the middle-distance triathlon, commonly known as the 70.3 or half-Ironman? Dermott Hayes has a 70.3 training plan that’ll help ensure you’re race ready…

2 June 2026 / 13:30 BST2 June 2026 / 13:31 BST

Discover our free 12-week half-Ironman training plan: Follow coach guidance leading up to race day

Training plans

Free 8-week strength building training plan for triathletes: get yourself competition ready

It’s simple really – add strength training to your sessions to get faster! Here’s the plan that will keep you racing strong and injury free.

2 June 2026 / 09:18 BST2 June 2026 / 09:18 BST

Athletes

“Getting back into swimming and really pushing that fast-tracked my recovery”. Lucy Charles-Barclay on recovering from surgery and winning Ironman Lanzarote

Taking the win at Ironman Lanzarote was the perfect return to sport for Lucy Charles-Barclay after surgery to repair an injured tendon. Post-race we caught up with the champ to chat recovery, staying positive, Hawaii and what’s next. Lucy Charles-Barclay has made Lanzarote a second home. Whether as a warm-weather training base through the British […]

1 June 2026 / 13:20 BST1 June 2026 / 13:20 BST

“Getting back into swimming and really pushing that fast-tracked my recovery”. Lucy Charles-Barclay on recovering from surgery and winning Ironman Lanzarote

News

Vasco Vilaco takes gold at WTCS Sardinia as bike crashes cause chaos in the field

Vasco Vilaca (POR) claimed victory at WTCS Alghero and takes the outright series lead as crashes in the bike leg put several athletes, including defending champ Matt Hauser (AUS) and GBR’s Alex Yee out of contention. Hauser emerged from the swim first with Dorian Coninx (FRA) and Alessio Crociani (ITA). However all was to change […]

1 June 2026 / 11:59 BST1 June 2026 / 12:01 BST

Vasco Vilaco takes gold at WTCS Sardinia as bike crashes cause chaos in the field

News

Cassandre Beaugrand makes it three in a row at WTCS Sardinia

Cassandre Beaugrand (FRA) made it three WTCS victories in a row in Alghero, Sardinia after fighting her way back to the front and finishing with a stunning final kick on the run. Beaugrand had an unusually slow start, coming in 32 seconds behind the early pacesetter, Tilly Anema (GBR) in a swim which was choppy, […]

1 June 2026 / 11:47 BST1 June 2026 / 11:47 BST