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The little built in WiFi on the Rpi 4 isn't particularly strong, and it seems to prefer old 2.4GHz networks. Between that and the slow disk access, it's bound to limp along. Plugging it into an Ethernet port on your router might help.

Or, you can download the data elsewhere and copy it over. Assuming you're on Windows or macOS, rather than Linux, and that your HDD is formatted from the Pi with a Linux filesystem, VirtualBox makes for a free and easy way to work with things.

Install Bitcoin Core on your normal computer and sync the blockchain. Install VirtualBox and create a Linux virtual machine. Ubuntu Linux is pretty friendly, and it's based on Debian, same as Raspberry Pi OS.

Plug your ext4-formatted hard drive in, give your virtual machine access to it in the USB device settings, and use the VM to copy the data to the hard drive in place of what the Pi has downloaded so far.

Unmount the drive, plug it back in your Pi, start it up and let it catch up. It shouldn't have any trouble staying current once the initial download has been done.