P4 WEIGHT LOSS
Time-based goal with 10 difficulty levels to choose from.
All segments last 10 seconds.
Warm-up and cool-down last 5:00 minutes each and are included in program times.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Level 1
3
4
5
5
4
3
2
2
3
4
5
5
4
3
2
2
3
2
2
Level 2
3
5
6
6
5
4
3
3
4
5
6
6
5
4
3
3
4
3
2
Level 3
4
5
7
7
6
5
4
4
5
6
7
7
6
5
4
4
5
4
3
Level 4
4
6
8
8
7
6
5
5
6
7
8
8
7
6
5
5
6
5
3
Level 5
5
7
9
9
8
7
6
6
7
8
9
9
8
7
6
6
7
5
4
Level 6
5
8
10
10
9
8
7
7
8
9
10
10
9
8
7
7
8
6
4
Level 7
6
8
11
11
10
9
8
8
9
10
11
11
10
9
8
8
9
7
5
Level 8
6
9
12
12
11
10
9
9
10
11
12
12
11
10
9
9
10
8
5
Level 9
7
10
13
13
12
11
10
10
11
12
13
13
12
11
10
10
11
8
6
Level 10
7
11
14
14
13
12
11
11
12
13
14
14
13
12
11
11
12
9
6
Program segments
Warm Up
Cool Down
Resistance
P5 TOUR
Distance-based program with 10 different difficulty levels to choose from.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Total distance
Level 1
Resistance
2
2
3
4
3
5
3
4
5
4
5
3
5
3
4
4
3
2
2
distance 142
212
283
256
113
387
91
351
333
301
301
165
288
434
312
310
150
113
300
Level 2
Resistance
2
3
4
5
4
6
4
5
6
5
6
4
6
4
5
5
4
3
2
distance 165
248
330
295
129
466
97
369
431
407
339
179
368
548
349
376
166
125
332
Level 3
Resistance
3
4
5
6
5
7
5
6
7
6
7
5
7
5
6
6
5
4
3
distance 169
253
337
308
142
484
97
389
441
413
349
187
376
560
373
383
172
129
344
Level 4
Resistance
3
5
6
7
6
8
6
7
8
7
8
6
8
6
7
7
6
5
3
distance 169
254
338
327
187
500
106
416
462
430
373
201
393
572
396
401
178
134
356
Level 5
Resistance
4
5
7
8
7
9
7
8
9
8
9
7
9
7
8
8
7
5
4
distance 170
254
339
256
113
387
91
351
333
433
375
205
405
575
400
410
180
135
360
Level 6
Resistance
4
6
8
9
8
10
8
9
10
430
8
10
8
9
9
8
6
4
distance 170
255
340
295
129
466
97
369
431
435
380
208
410
578
405
415
190
143
380
Level 7
Resistance
5
7
9
10
9
11
9
10
11
431
1
9
11
9
10
10
9
7
5
distance 171
256
341
308
142
484
97
389
441
435
380
210
415
580
410
425
200
150
400
Level 8
Resistance
5
8
10
11
10
12
10
11
12
432
2
10
12
10
11
11
10
8
5
distance 171
257
342
327
187
500
106
416
462
440
385
215
425
585
415
430
205
154
410
Level 9
Resistance
6
8
11
12
11
13
11
12
13
433
3
11
13
11
12
12
11
8
6
distance 172
257
343
327
187
500
106
416
462
450
390
220
460
590
420
435
210
158
420
Level 10
Resistance
6
9
12
13
12
14
12
13
14
434
4
12
14
12
13
13
12
9
6
distance 376
502
374
327
187
500
106
416
462
475
400
225
482
600
425
450
220
180
440
Program segments
6522
7147
5905
6192
5772
6096
6233
6431
4841
5718
Warm Up
Cool Down
Resistance
Distance = Yards
21
Summary of Contents for 2.1B
Page 1: ...ELITE SERIES 2 1B 3 1B Upright User s Guide...
Page 35: ...35 Weekly Log Sheets...
Page 36: ...36 Monthly Log Sheets...
