Sports and Training
we will make you faster
Sports and Training
we will make you faster


Read what our athletes are saying about us. 

Regardless of our customers' objectives, we always focus on finding the right solution for them. We accompany you from the beginning of the training to beyond the finish line. Because we are only satisfied when our customers are completely satisfied with the result.

Many of our customers have been loyal to us for years. Thanks to our extensive know-how and experience in triathlon and sport, customers can be sure that they are working with the right expert for them.

Share your feedback.  Leave your feedback


I have already tried under Takao now a total of three different plans and I was more than satisfied. The framework training plans offer a great basis and there are also many tips and ideas to adapt or expand them. I particularly like the combination with various platforms, so that I can easily do the training on Zwift, for example, without having to worry about the training content or technical requirements.
The structured training brings a lot and you are top fit on competition day.
Any questions I had about the plan were answered very quickly and to my complete satisfaction. Despite the framework training plan, you are not left alone and you notice that Takao lives for the sport.
I can only recommend it and will try a new plan again for 2024.

Daniel Stadtmüller
div. Trainingspläne 

After focusing on running for some time, I was looking for a new personal challenge to maximize my mental and physical fitness. Triathlon seemed intriguing, but at the same time I had numerous questions about training, nutrition, equipment, and competition rules. Takao not only gave advice on the right equipment, but also where to save some money. Most valuable, however, were the customized training plans, which helped me to quickly improve my performance. My first races in Japan went very well, and I am now aiming for the middle distance with full passion for the sport. At the same time, my work schedule requires a lot of flexibility. Takao regularly adjusts my training schedule to optimize my performance taking into account my condition at the time and the time available. Great support and the results are ...

Simon. Oss
Coaching Profi Paket
Hamamatsu  22.10.2022

Takao's coaching leaves nothing to be wanted. The plans always come on time, are perfectly tailored to me, the training is efficient and fun. Takao adapts the plans flexibly if something comes up. I started without big ambitions and could improve my Ironman time to 10h 40min in the meantime. I would never have thought that possible. Besides, this year I will be at the 70.3 World Championship in Utah!!! Without Takao this would not have been possible. Thanks a lot!!!

Petra. Leitmann
Coaching Profi Paket
Zürich 22.10.2022

from recreational athlete to triathlete

Pretty much 4 years ago I started it-a hobby, not an addiction, but a passion. I called it triathlon because that's what everyone called it, meaning the sequence of swimming, biking and running.
For many, as it once was for me, triathlon was just a combination of individual sports. But triathlon is exactly one sport. So you have to train it as one sport. Here, "training with a system" is the key to success. Since joining the program I really feel like a triathlete and not only because of the fast times in competition! Thank you Training with System!


Mathias Wernitz
Professional Coaching client Düsseldorf


Takao fulfills what I want from a competent personal trainer: training plans are always on time and weekly tailored to my tight time budget. Short-term rescheduling of the whole plan? It's just as easy to take care of as it is to call back to prepare for a competition. And the training is also efficient, measurable by the continuous progress of my athletic performance. In this respect, overall assessment: piccobello. This year, all my registered competitions were cancelled - Takao will have to coach me again in 2021! Alex

Alex 42
Alexander Janz - Triathlon Coaching I 09/30/2020


Hello Takao and team,
It all started when I once said that I would like to finish a triathlon over the Olympic distance once in my life. When I was 18 years old I had to stop an "endurance triathlon" (that's what it was called back then) on the running course. Smaller sprint triathlons I have completed in the meantime, all in the fun area, but such an Olympic one always remained on the to-do list. This year for my 56th birthday, my husband gave me a training plan from you and a registration for a traithlon. There was no turning back! For 12 weeks I tried to stick to the plan. I work full time self-employed, so I couldn't always stick to the plan. And the intensity guidelines didn't translate that way either (if you want to know more, feel free to ask). In the end, however, I was very motivated by the plan and it helped me mentally a lot. Especially my running fitness has improved a lot. I now know what I can (must) do if I want to keep at it. On 09.07.2022 I have then in Güstrow the Olympic Triathlon gefinisht and was / am overjoyed. I came last, but 1st in my age group ! So, thank you very much for your plan and I hope you can give so much encouragement to other athletes.
Best regards Kathrin.

Olympic distance training plan 3-7h 12 W l Olympic distance 3-7h 12W minimum entry l start level 0,5km S - 20km R - 5km L I 08.08.2022


What can I say. I am overwhelmed. Finished my first IRONMAN 70.3.
The training plan was perfect for me. The volume was good to manage and I felt my progress.
Unfortunately I had to take a break for 3 weeks because of a cold. After that it was hard for me to get back on track. But in the end it worked out.
I thank the team of Training mit System for the support and answering all my sensible and senseless questions.
Now first of all regenerate.
30.05. 2022 Many greetings Markus

Markus. J
Middle Distance Training Plan Middle Distance 5-9h 24 W l With less training to success I Start with 1,5S - 40R - 10L | R Power 24 Weeks I 05/30/2022

I have been training for 24 weeks with this 36w training plan. The amount of time is demanding for me, but with the help of TrainingPeaks I can shift the units so that it fits perfectly into my schedule.
This is the first time I've trained with a professional plan, and I'm thrilled with the ingenuity of the trainers - there is simply no boredom despite the many hours of training! Each session is different, so there is a little surprise every day... it sounds trivial, but I find it very helpful for motivation. With the plan I train with much more structure than before, much more GA1 with intervals compared to the standard lap I used to run as fast as possible.
I have improved significantly in the 24 weeks so far, the regular performance tests give a good orientation here.
Smaller questions were answered quickly - even without coaching option - so I am satisfied with the support.
As mentioned by another user, it was confusing at the beginning of a few workouts that you had to actively switch to the next block with the LAP button. For most workouts, this happens automatically. Would be nice if this would work consistently. For all who have the same problem: When the clock counts down it goes on automatically, when the time runs forward you have to become active yourself.

Overall, I am very satisfied with the plan and the support. The variance of the training

Thomas. H
Thomas. Hecht - Middle Distance 7-11 hours 36 Weeks l Chasing the best time - Power I 03/21/2022

Even before choosing the training plan, I was in contact with the team because I was not sure which plan would suit me. After a short email correspondence, the plan was found and I have been able to implement it well so far. I now realize that just eating up kilometers doesn't bring you any closer to your goal. Questions about the training plan or ambiguities about the training areas were answered quickly and clearly.
I hope that with this plan the jump from sprint distance to Middle Distance will succeed.
On 05/09/22 we will know more. However, I am full of confidence.

M. Jungbauer
 M. Jungbauer - Middel Distance 5-9 hours 24 Weeks l With less training to success I Start with 1,5 Swim - 40 Bike - 10 Run | Bike Power 24 weeks I 03/12/2022

After a four-year break from racing, I'm starting my 27th Ironman preparation with a training plan from Training mit System. The many good reports, the basic training concept, the connection to the training software and the price structure have convinced me so far. The training plan that was sent to me was adapted as requested and provided quickly. My first impression is very positive and I am motivated to start the preparation for the season.
To be continued.....

Rodger Johlitz
Long-Distance Training Plan Chase your Personal Best Time 9-15 hours Training - 36 weeks I 10/06/2021

I trained for an Olympic distance with the plan: 36 weeks - Fast times are a must (7-11 h training).
I give the plan and the team of Training mit System (TmS) 10 out of 10 points. I have improved significantly in my cycling and running. I have never been faster. That I would have made a jump in swimming as well, I'm sure. Unfortunately swimming was limited due to the pandemic. But I had plans for the pull rope. 2 months ago I was able to participate in a running event and there I was able to break my best time for 10 km (under 40 minutes). That was certainly not a coincidence. I ran according to heart rate in the plans, which worked well. The cycling units I did mostly on a Smarttrainer and therefore according to power (watts). Only towards the end it was possible to ride outside because of the weather and of course it made sense just before the race. The bike units could easily be called up and run in Zwift, which is really great. The fact that you start early with coupling units, you also get really fast desire for competitions and is always a bit more motivated.

The units are varied and can be easily integrated into everyday life. The explanations are top and have motivated me to go to the limit. The training structure also allows for sufficient regeneration. If there are any uncertainties, TmS responds promptly and quickly and, above all, in a friendly manner.
Many thanks to Training mit System, it was really fun, you are great.

Training plan Olympic distance 7 - 11h 36W I Fast times are a must I 06/21/2021



I train now the second year with the ready training plan middle distance 7-11 hours. I get along well with it (even if I shorten here and there times a unit ;)) The units are varied, well explained and make me also sometimes go to the limit. Since last year the competitions were canceled, I can not yet say how I would have fared in the competition, but from the feeling I would certainly have been very well prepared.
Many thanks to the team, who always responds very quickly and is mega nice. You guys are doing a great job!!!

Isabele Grosso
Training plan 70.3 I 04/05//2021

Takao fulfills what I want from a competent personal trainer: training plans always arrive on time and tailored weekly to my tight time budget. Short-term rescheduling of the whole thing? It's just as uncomplicated as telephone inquiries about competition preparation. And the training is also efficient, measurable by the continuous progress of my athletic performance. In this respect, the overall rating: piccobello. This year, all my registered competitions were cancelled - so Takao will probably have to do it again in 2021! :-) Alex.

Alexander Janz 
Triathlon Premium Coaching I 09/30/2020

The allocation and first contact was made very quickly. Despite the fact that no coaching option was bought, no petty trading was done and initial questions were answered in a targeted manner. At my request to design training parts according to HF or WATT, I was immediately approached and possibilities were offered to make this flexible.

The purchased training plan is very well-balanced in terms of load and regeneration. The training plan is challenging, but I do not feel under- or over challenged and I have the feeling that it will bring you ahead. I am confident that I will reach my goals.


Jörg Schaffitzel
Jörg Schaffitzel - Middle distance training plan I 07/11/2020

The plans were great fun, had variety and were well described. The training is designed in such a manner that it is possible for an employed person to implement the training units. If I had any questions, I always received detailed answers immediately.
Unfortunately I cannot write anything about my result on the competition day, because it has been cancelled due to the current situation. But I am sure that the plan has good chances of success. I will use it again.
The only suggestion for improvement would be that some units with a lap button (on the Garming device) had to be pressed further, which I often found not ideal.
Apart from that, everything was really top!

F. Demmelmeyer
I 04/07/2020

I wanted to report after 13 weeks of training. The first weeks were great, but since the beginning of the year (February / March) it is really hard for me to motivate myself further. This is not because of the training plan, which is really great. It's fun and especially in swimming I made a great development.

In today's Corona time I do sports from time to time, but my competition has been canceled and now I'm training as much as I like until the time changes again. I really miss swimming.

Now I will start to run and ride my bike again regularly. I will reactivate the plan next year.

Best greetings from Hamburg


Hamburg  I 04/07/2020

After finishing my first Olympic distances, I am now heading for the middle distance. Since I can't manage to train more than 10 hours per week, I have been searching for a suitable training plan for a long time... and found it here.
I have no experience with an online trainer yet, but I feel very comfortable with Takao. The training plan fits well with my "other life" and Takao answers my questions and adjustments promptly and purposefully.
There are still a few weeks to go until my competition, but I have a good feeling and I expect to be at the starting line at the time of the race, trained appropriately.

Ingo Nowak
Triathlon Training Plan middle distance I 01/23/2020

"When I signed up for my first long distance, I decided I needed a coach. That was five years ago. Since then, Takao has prepared me for 3 long distances, several middle distances, marathons and whatever else there is. I don't know how I would have managed to combine the time-intensive job with IronMan training without his personalized training plans. Although we never met personally, I always had the feeling that he knew me well and this knowledge was reflected in the training plans accordingly. I can only recommend Takao as a trainer!" (Translated from German)

Agnieszka Walorska
Triathlon premium Coaching Customer I 07/07/2020

 The training plan has brought me to the finish of the Olympic distance. My tight training time budget was used optimally. Thanks for the support! (Translated from German)

Martin Bacher
Training plan Olympic Distance I 01/01/2020

The plan worked out really well, I was able to make small adjustments myself and when I had questions, I was quickly answered.

Micheal K.
Middle Distance Klagenfurth

I trained according to the long distance plan "36 weeks IronMan training plan with 9-13h Finish with a good time", which was exhausting and challenging, but my results speak for themselves.

J. Müller
Roth 2019

As a newcomer to Ironman, the chosen Beginner plan was perfect for me, even if I missed a training session now and then, it worked out great and I never felt overburdened. The units were enjoyable and brought me safely to my goal. I would always recommend the plans to others.

Nadine Peters
Ostseeman - Long Distance Triathlon I 08/19/19

Absolutely the best online trainer there is. Working with Takao has been my best coaching experience so far. Detailed and well-founded analysis of my training behavior, including running analysis by video. Wherever I have resisted an online triathlon coach, now it would not be possible without it. The online training plans created by Takao Dir are the nuts and bolts, but most of all I like his advice on the phone and his sports stories. The man knows what he's talking about. People sometimes look weird when they hear that I have a personal trainer who trains me online, but what matters is the results and they are awesome.

Benjamin König

Takao from Training mit System is really a very good coach, there are no ifs and buts.
I have experienced him as a personal trainer, when we were still living in the same area, since I moved away, he is now coaching me as an online coach for my triathlon, long distance and fitness training.
Takao, as a coach who has been a successful athlete himself, has the authority to push you to your limits, but always going as far as is necessary for your personal success. At the same time he is also a super nice and friendly guy with whom you can talk about other things than just sports. Nevertheless, the tips he gives you for your training are always worth their weight in gold.
The first step is always a very intensive conversation that he has with you, he wants to be able to estimate your personality and your will to perform in training and sports very accurately from the beginning.
I can really recommend Takao perfectly, also as an online trainer.

Translated from German


Maximilian Burgdorf

Personal and Online Coaching client

Takao is for me personally the best coach you can imagine as a professional! He is extremely meticulous, knowledgeable (scientific and experience-based), always available, flexible, passionate, able to criticize and when it comes down to it sometimes the plumber. The goal definitions are ambitious but always realistic and the way to the goal is varied and goal-oriented. Here, nothing that is important falls off the truck (as is so often the case) and in addition to the consistent work on weaknesses, strengths are also further optimized and developed!
Thank you

Till Schramm
Professional triathlet

"Thus we have my training (about 8 hours / week) made much more efficient. I could achieve a huge improvement with my new IM-best time 11:13 hrs (2007).

I am fully employed and therefore it was important to adjust the training schedule quit perfact depending on my time schedule. Training plans and suggestion would not help me, if I cannot integrate them in my everyday life. There is no finish line

Mario (Agegroup40)

Translated from German


Mario Friedrich
CEO Engel Canessa and real estate consulting

With a lot of expertise, professionalism and intuition "Sport and Training” rehabilitated me after an injury back to health. Therefore, he pointed out possible future weak points in my occupation as artist and entertainer. He gave me the right exercises for my future.

It was exactly what I was looking for, the perfect support with personal training. Continue like this and good Luck!

(Translated from German)


Gena Kil,
Artist - Personal Coaching client

From "Training with System" I get a really personal coaching with individual training contents which always fits to my goals and possibilities. As a Triathlet with ambitious aims the systematic training is just fun!

(Translated from German)


Christoph Klaren
DTU Athlet, „Team Erdinger Alkohlofrei", SSF Bonn Triathlon

The flexible and properly matching training plans are top. Takao has always an open ear (and enough patience!) for all my questions. So far I reached all my sport goals and even more. Because it is just fun, I will remain thereby!

(Translated from German)


Andreas Schmidt

Triathlon Coaching Client

I am preparing for the hardest of all races: the Ironman. This does not happen overnight. With Takao Mühmel, I have found a professional coach who builds me up optimally over years. Realistic, individual training programs let my performance grow continuously. Only those who train successfully will finish with satisfaction.

Philipp Görgen


NO LOW thanks Takao.

Gerhard Schurig
CEO Advertising agency Schurig & Schurig.

From 5 k run to the Half Marathon under 2 hours: Thanks to a training plan who was completely adjusted to my individual needs and my coach with much personal commitment … Thus I achieved my goal easy and with much fun.
With Takao each realistic goal can be attained, just running you have to do on your own…


I'm looking forward to the next step.

(Translated from German)


Murielle Molberg
Agegroup 50 - participient Running Group Cologne

Our training plan is great. Now I'm already running distances and times in training that I still dreamed of a year ago.
Today a little more than a half marathon in 2:20 with 6:33 min/km. That would have been my third best half marathon time at an event.
And that in training without stress, stage fright, waiting, ... but with a medium thunderstorm.
All this with your varied plan, which I sometimes don't understand, but mostly follow. You always align it well with my goals.
Very important is also the running group, in which you train the heterogeneous group with a lot of fun.

Georg Beringhoff
(Half) Marathon Preparation Bonn

The training was tailored exactly to my needs and especially to my time management. I never had the feeling that I did not enjoy the training, on the contrary, every session was an experience. Every session was different and that's what makes training with System so attractive. In swimming I was able to improve significantly. The team always has an open ear, whether by mail or on the phone, it is always available. I was able to beat the desired time of my first half distance in Wiesbaden by 7 minutes :). Really great and so far the best online coach I have met. Keep up the good work.

Christian Erb
Professional Coaching client  Langenselbold



Sports and Training has helped in the last 20 years over

 10000+ Athletes

to achieve their goals



guarantee money back

14 Days Opt Out, No Cancellation Fee

If your Plan does not meet your needs, you can switch to another Plan or you get your money back.




Sports and Training has helped in the last 20 years over

 10000+ Athletes

to achieve their goals



guarantee money back

14 Days Opt Out, No Cancellation Fee

If your Plan does not meet your needs, you can switch to another Plan or you get your money back.


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We answer all questions quickly.

Phone: +49-3834 - 3189895

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M.Sc. in Exercise Sciences and Coaching Takao Muehmel

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