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