This month, identify your 4DP weakness and attack it head-on. By the end of November, you won’t just train harder, you’ll have precision-targeted mastery over every level of your fitness.
The 4DP Deep Dive provides a precision blueprint of your unique athletic profile. By evaluating all four power dimensions—Neuromuscular Power (NM), Anaerobic Capacity (AC), Maximal Aerobic Power (MAP), and FTP. We look beyond threshold power to measure your raw sprint power, repeat-effort punch, and maximum aerobic ceiling.
The 4 Workouts
Complete these four sessions to earn your badge:
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Rue the Day: A high-intensity interval workout featuring relentless, repeated MAP (Maximal Aerobic Power) and VO2 max surges designed to test your mental toughness and build repeatable explosive power.
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Cumbre del Sol: Costa Blanca: An immersive On Location endurance ride that combines steady-state tempo and sweet spot efforts against the backdrop of Spain’s famous coastal climbing routes.
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Getting Away with It: A classic Sufferfest-style session mixing micro-intervals with sustained threshold efforts, engineered to elevate your functional threshold power (FTP) while keeping workout fatigue manageable.
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The 64: A grueling anaerobic capacity and neuromuscular power test featuring brutal, repeating high-wattage sprints with short recovery periods to sharpen your peak acceleration and punchiness.
How It Works
Complete all 4 cycling workouts in any order on Wahoo SYSTM by November 30 to earn your badge.
TRAINING PLAN
We have created a training plan for you this month with all the workouts on consecutive days for you to re-arranged throughout the month to suit your training schedule and earn your badge.
** SYSTM**
For More Information about the challenge, visit our FAQ Page. Please note, to earn your badge you must complete the indoor SYSTM version of the workout.