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PTI Sweat Lab

Performance Training, Inc.

Strength & Conditioning

Coach

Nate England

Welcome to PTI Sweat Lab, your home for smart, effective, results-driven conditioning. This team is built for anyone who wants to improve their engine, increase endurance, and push their limits with structured workouts that make you sweat—and make you better.

Inside Sweat Lab, you’ll get a mix of running, rowing, biking, ski erg, and interval-based conditioning designed to challenge your capacity, boost performance, and build confidence in your cardiovascular fitness. Every session is intentional, scalable, and built to help you move with purpose.

Whether you're chasing faster times, better pacing, or simply want to feel fitter in and out of the gym, this is where consistent effort turns into measurable progress. Show up. Sweat hard. Build the engine that carries you everywhere.

$24 / mo

Start My 7-Day Free Trial

Build a Stronger, More Reliable Engine

Consistent conditioning improves your endurance, power output, and overall work capacity—helping you perform better in workouts, sports, and daily life.

Improve Pacing Efficiency and Confidence

Structured intervals teach you how to control your effort, manage fatigue, and move with purpose so you can push harder without burning out.

Conditioning Planned out for You

Every session is programmed for you with clear pacing, intent, and structure—just show up, follow the plan, and get better.

Features

Programming 4 days per week

4 Unique Conditioning Days you can use a stand alone conditioning or pair with your current strength training program

All Workouts Delivered Through Train Heroic

No more excel sheets or pdf. Just detailed workouts delivered through the app.

Equipment

Recommended

Assault Bike/Stationary Bike // Ski Erg // Rower

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Long Zone 2

Prep

BW General Warm-Up

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Air Squats 20 Plank Shoulder Taps 5 Inchworms

Zone 2

1 x 40:00

Prep

Mobilization 2.0

2 sets of each of the following: Open Book 1x10 L/R Thread the Needle 1x10 L/R Cat Cow 1x10 Hip Flexor stretch 1x5 L/R Hamstring stretch 1x5 L/R Door Way Stretch 1x5 L/R

Monday

Aerobic Intervals

Prep

Warm-Up 2.0

30sec of each movement for 2-3 Rounds Jumping Jacks High Knees Plank Shoulder Taps Air Squat Shuttle Run (10m out/10m back) Rest 1min and Repeat Find a smooth pace you can maintain for the full 30s of each movement. Remember this is a warm-up and is designed to get some blood flow and your Heart Rate up.

Rowing

5 x 5:00

Wednesday

Mixed Aerobic Circuits

Prep

Basic Hinge Warm-Up 1.0

Perform 10reps of each Knuckle Drag Good Morning (BW) Cat-Cow Fire Hydrants Glute Bridge Superman

Assault Bike

3 x 6:00

SkiErg

3 x 6:00

Run

3 x 6:00

Thursday

Aerobic Power

Conditioning

Run Warm-Up

Light Jog for 2-3mins then: 10m for each exercise Knee Hug Hamstring Scoop Cradle Side Lunge Quad Stretch Toe Walk Heel Walk Butt Kicks Down/Back High Knees Down/Back

Run/Walk Intervals

6 x 3:00

Coach

More from Performance Training, Inc.

Nate England

Strength & Conditioning coach helping athletes and everyday movers get stronger, faster, and more resilient. My programs are built to be challenging, adaptable, and results-driven—so you can train with purpose and crush your goals in and out of the gym.

Level Up Your Engine. Level Up Your Performance.

PTI Sweat Lab builds the engine you need to perform better in every workout. With structured conditioning and a community that pushes you forward, you’ll get fitter, faster, and more confident. Join the team and level up your conditioning.

Start My 7-Day Free Trial

FAQs

Do I need access to all the cardio machines to follow the program?

No—each workout includes substitutions so you can use whatever equipment you have available (rower, bike, ski, run, etc.). You’ll always have a way to complete the session.

Is this team beginner-friendly?

Yes. All workouts are scalable, with pacing guidelines and intensity targets for every level. You choose the effort, and the program meets you where you are.

How many days per week is the training?

Most weeks include 4-5 conditioning sessions, but you can complete them on any days that work best for your schedule. Flexibility helps keep you consistent.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

PTI Sweat Lab