Uploaded July 2023 | Updated September 2026, 2 weeks ago
Stop guessing your cycling fitness and start using the data required to build a world-class aerobic engine. Start crushing your training today: citizenathletics.com
The Wahoo 4DP test is widely considered the most brutal hour in cycling, designed to expose every weakness by testing your Neuromuscular Power, Anaerobic Capacity, Maximal Aerobic Power (MAP), and Functional Threshold Power (FTP) in a single session. Moving beyond a standard 20-minute FTP test, the 4DP provides a multidimensional profile that allows for precision-engineered training zones. Whether you are a sprinter looking to build endurance or a climber needing more snap, this data-driven approach ensures every watt you push in training is leading to a physiological adaptation.
What we cover:
-The 4DP Methodology: Learn how four distinct efforts, ranging from 5 seconds to 20 minutes, create a comprehensive map of your cycling strengths and deficits [00:41].
-Neuromuscular Power (Sprint): Watch the mechanics of hitting peak wattage during the initial 5-second all-out sprints to establish your top-end speed [02:11].
-Maximal Aerobic Power (MAP): Strategies for surviving the 5-minute maximal effort and why it is the key indicator of your VO2 max potential [02:50].
-The FTP Grind: A raw look at the 20-minute steady-state test and how to manage pacing and mental fatigue when your "legs feel like cement pillars" [03:15].
-Data Breakdown and Progressions: See the massive improvements possible with structured training, including nearly doubling FTP and anaerobic capacity over six months [05:33].
In need of a fitness program? Check out Citizen Athletics Programs:
citizenathletics.com
Follow Us Over On Socials:
IG Citizen: instagram.com/citizenathletics1
IG Sam: instagram.com/samspinelli.dpt?
Tiktok Citizen: tiktok.com/@CitizenAthletics Facebook Citizen: Facebook.com/@CitizenAthletics X Citizen: https://x.com/CitizenAthletic
Stop guessing your cycling fitness and start using the data required to build a world-class aerobic engine. Start crushing your training today: citizenathletics.com
The Wahoo 4DP test is widely considered the most brutal hour in cycling, designed to expose every weakness by testing your Neuromuscular Power, Anaerobic Capacity, Maximal Aerobic Power (MAP), and Functional Threshold Power (FTP) in a single session. Moving beyond a standard 20-minute FTP test, the 4DP provides a multidimensional profile that allows for precision-engineered training zones. Whether you are a sprinter looking to build endurance or a climber needing more snap, this data-driven approach ensures every watt you push in training is leading to a physiological adaptation.
What we cover:
-The 4DP Methodology: Learn how four distinct efforts, ranging from 5 seconds to 20 minutes, create a comprehensive map of your cycling strengths and deficits [00:41].
-Neuromuscular Power (Sprint): Watch the mechanics of hitting peak wattage during the initial 5-second all-out sprints to establish your top-end speed [02:11].
-Maximal Aerobic Power (MAP): Strategies for surviving the 5-minute maximal effort and why it is the key indicator of your VO2 max potential [02:50].
-The FTP Grind: A raw look at the 20-minute steady-state test and how to manage pacing and mental fatigue when your "legs feel like cement pillars" [03:15].
-Data Breakdown and Progressions: See the massive improvements possible with structured training, including nearly doubling FTP and anaerobic capacity over six months [05:33].
In need of a fitness program? Check out Citizen Athletics Programs:
citizenathletics.com
Follow Us Over On Socials:
IG Citizen: instagram.com/citizenathletics1
IG Sam: instagram.com/samspinelli.dpt?
Tiktok Citizen: tiktok.com/@CitizenAthletics Facebook Citizen: Facebook.com/@CitizenAthletics X Citizen: https://x.com/CitizenAthletic
