SUP Race Prep — Phase 2: Build
Phase 2 — Build May 23 – June 26, 2026

Interval Training &
Race-Pace Introduction

Duration: 5 weeks On-water: 2–3 sessions/week Land: 2 sessions/week Weekend classes: May 25 (Michael), May 30 (Shirley), Jun 20 (Shirley)
Phase 2 introduces Z4 interval work — your first real exposure to race pace in a structured setting. As interval intensity increases, the long Z2 sessions from Phase 1 get shorter. The aerobic volume doesn't disappear — it lives in the warm-up and cool-down portions of every interval session — but the focus shifts to quality over duration. The progression moves from a pyramid format in week 4 through longer repeated efforts in weeks 5 and 6, then shifts to continuous Z3–Z4 work in week 7 that starts to mirror what race day actually feels like. Week 8 is Shirley's class plus easy recovery only.
Week4
First Z4 intervals · pyramid format
Sat May 23 – Fri May 29
On-water · Group Class Mon May 25 — Michael
Group Interval Session
Z2Z4
Memorial Day group session. Z4 interval workout with coaching feedback on effort level, pacing, and active recovery. No Tuesday group paddle this week. This is your weekend session.
90 minutes
Group Session Structure
  1. 15 min warm-up + coaching intro
  2. 2 × 3 min Z4 · 3 min Z1–Z2 recovery
  3. 2 × 5 min Z4 · 3 min Z1–Z2 recovery
  4. 2 × 3 min Z4 · 3 min Z1–Z2 recovery
  5. 15 min Z2 cool-down + debrief
If doing this solo instead
  1. 12 min Z1–Z2 warm-up
  2. 2 × 3 min Z4 · 3 min Z1–Z2 recovery
  3. 2 × 5 min Z4 · 3 min Z1–Z2 recovery
  4. 2 × 3 min Z4 · 3 min Z1–Z2 recovery
  5. Remainder easy Z2 · 5 min Z1 cool-down
On-water · Solo Mid-week (Wed–Fri)
Z2 Moderate
Z2
Easy aerobic session after the interval work on Monday. Keep it genuinely easy — pure Z2 throughout.
65 minutes
Structure
  1. 10 min Z1 warm-up
  2. 50 min steady Z2
  3. 5 min Z1 cool-down
Land · Conditioning + Mobility 2× this week
Add Big-Muscle Conditioning
Phase 2 adds lower body and posterior chain strength to the Phase 1 mobility base. Keep loads moderate — nothing that leaves you too sore to paddle.
30–35 minutes · 2 sets
Exercises
  • Hip flexor stretch — 45 sec/side
  • Goblet squat — 12 reps, bodyweight or light load (new)
  • Lateral lunge — 10/side (new)
  • Single-leg deadlift — 8/side, bodyweight (new)
  • Hip CARs — 5 circles/side
  • Dead bug — 8/side
  • Bird dog — 8/side, 3-sec hold
  • Band row — 12 reps, slow eccentric
  • Band pull-apart — 15 reps
  • Prone Y-raise — 10 reps
  • Band straight arm raise — 12 reps
On Z4 for the first time: Most paddlers either go too hard and blow up, or go too easy and stay in Z3. Z4 is one or two words only — if you can form a sentence, you're not there yet. If you can't hold it for 3 minutes, you've gone past it.
Week5
Build interval volume · active Z2 recovery
Sat May 30 – Fri Jun 5
On-water · Weekend Class Sat May 30 — Shirley
Pivot Turns & Race Technique
Z2Z3Z4
First of three sessions with Shirley focused on pivot turns and race-specific technique. Effort will vary — follow Shirley's direction. This is your weekend session for the week.
90 minutes
If doing this solo instead
  1. 12 min Z1–Z2 warm-up
  2. 4 × 5 min Z4 · 3 min Z2 recovery between each
  3. Remainder easy Z2
  4. 5 min Z1–Z2 cool-down
On-water · Solo Mid-week (or Tue group)
Z4 Intervals — Active Z2 Recovery
Z2Z4
Recovery stays at Z2 between efforts — no dropping to Z1. The warm-up and cool-down carry the aerobic volume this week. Tuesday group paddle substitutes if attending.
60–65 minutes
Structure
  1. 12 min Z1–Z2 warm-up
  2. 4 × 5 min Z4 · 3 min Z2 recovery between each
  3. Remainder easy Z2
  4. 5 min Z1–Z2 cool-down
Land · Conditioning + Mobility 2× this week
Big-Muscle Conditioning + Mobility
Same as week 4. Add push-up this week to balance the pulling work.
30–35 minutes · 2 sets
Exercises
  • Hip flexor stretch — 45 sec/side
  • Goblet squat — 12 reps
  • Lateral lunge — 10/side
  • Single-leg deadlift — 8/side
  • Push-up — 10–15 reps (new)
  • Hip CARs — 5 circles/side
  • Dead bug — 8/side
  • Bird dog — 8/side, 3-sec hold
  • Band row — 12 reps, slow eccentric
  • Band pull-apart — 15 reps
  • Prone Y-raise — 10 reps
  • Band straight arm raise — 12 reps
Active recovery: Staying at Z2 during recovery intervals is harder than it sounds — most paddlers drift down out of habit. Keep paddling with intention. If you genuinely can't hold Z2 after a Z4 effort, your Z4 was too hard.
Week6
Longest interval session · peak Z4 volume
Sat Jun 6 – Fri Jun 12
On-water · Solo Weekend
Z2 Moderate
Z2
Pure Z2. The hardest interval session of the program follows mid-week — arrive there rested.
70 minutes
Structure
  1. 10 min Z1 warm-up
  2. 55 min steady Z2
  3. 5 min Z1 cool-down
On-water · Solo Mid-week (or Tue group)
Z4 Intervals — Active Z2 Recovery
Z2Z4
The hardest interval session of the program — 4 efforts of 8 minutes each. Pace the first interval conservatively; the goal is to hold the same quality across all four. Tuesday group paddle substitutes if attending.
65–70 minutes
Structure
  1. 12 min Z1–Z2 warm-up
  2. 4 × 8 min Z4 · 3 min Z2 recovery between each
  3. Remainder easy Z2
  4. 5 min Z1–Z2 cool-down
Land · Conditioning + Mobility 2× this week
Big-Muscle Conditioning + Mobility
Same as week 5. Add step-ups for single-leg strength and hip stability.
30–35 minutes · 2 sets
Exercises
  • Hip flexor stretch — 45 sec/side
  • Goblet squat — 12 reps
  • Lateral lunge — 10/side
  • Single-leg deadlift — 8/side
  • Step-up — 10/side, controlled descent (new)
  • Push-up — 10–15 reps
  • Hip CARs — 5 circles/side
  • Dead bug — 8/side
  • Bird dog — 8/side, 3-sec hold
  • Band row — 12 reps, slow eccentric
  • Band pull-apart — 15 reps
  • Prone Y-raise — 10 reps
  • Band straight arm raise — 12 reps
Pacing the 4×8: If intervals 3 and 4 feel significantly harder than intervals 1 and 2, you started too hard. The goal is even quality across all four — same pace, same effort, same form.
Week7
Shift to sustained effort · first race-pace simulation
Sat Jun 13 – Fri Jun 19
On-water · Solo Weekend
Z2 Moderate
Z2
Pure Z2. Shirley's class is next weekend — arrive fresh.
70 minutes
Structure
  1. 10 min Z1 warm-up
  2. 55 min steady Z2
  3. 5 min Z1 cool-down
On-water · Solo Mid-week (or Tue group)
Z3 Sustained + Z4 Finish
Z3Z4
The shift from intervals to sustained effort — continuous paddling that mirrors race day. Start controlled at Z3 and let effort build naturally into Z4 in the final 5 minutes. Tuesday group paddle substitutes if attending.
60 minutes
Structure
  1. 12 min Z1–Z2 warm-up
  2. 15 min Z3 — controlled, conversational effort gone
  3. 5 min building Z3→Z4 naturally
  4. Remainder easy Z2
  5. 5 min Z1–Z2 cool-down
Land · Conditioning + Mobility 2× this week
Big-Muscle Conditioning + Mobility
Same as week 6. Full routine maintained.
30–35 minutes · 2 sets
Exercises
  • Hip flexor stretch — 45 sec/side
  • Goblet squat — 12 reps
  • Lateral lunge — 10/side
  • Single-leg deadlift — 8/side
  • Step-up — 10/side
  • Push-up — 10–15 reps
  • Hip CARs — 5 circles/side
  • Dead bug — 8/side
  • Bird dog — 8/side, 3-sec hold
  • Band row — 12 reps, slow eccentric
  • Band pull-apart — 15 reps
  • Prone Y-raise — 10 reps
  • Band straight arm raise — 12 reps
The Z3→Z4 build: Don't force the transition — let it happen naturally as effort accumulates. If you're still comfortable at the 15-minute mark you may be in Z2, not Z3. Check your breathing.
Week8
Shirley class + recovery · no hard weekday sessions
Sat Jun 20 – Fri Jun 26
On-water · Weekend Class Sat Jun 20 — Shirley
Pivot Turns & Race Technique
Z2Z3Z4
Second session with Shirley. Pivot turn and race technique work — effort varies. This is your weekend session. No hard sessions for the rest of the week — let your body consolidate the Phase 2 training load.
90 minutes
If doing this solo instead
  1. 12 min Z1–Z2 warm-up
  2. 20 min Z3 sustained → building to Z4 in final 5 min
  3. Remainder easy Z2
  4. 5 min Z1–Z2 cool-down
On-water · Solo Mid-week (or Tue group)
Z2 Easy
Z1Z2
Easy aerobic only — no Z3 or Z4. Let your body absorb the Phase 2 training load. If you feel flat or tired, that's normal.
50–60 minutes
Structure
  1. 10 min Z1 warm-up
  2. 40–45 min Z1–Z2 easy
  3. 5 min Z1 cool-down
Land · Mobility Only 2× this week
Recovery Mobility — drop strength work
Drop all strength and conditioning exercises this week. Mobility and activation only.
20–25 minutes · 2 sets
Exercises
  • Hip flexor stretch — 45 sec/side
  • 90/90 hip rotations — 8/side
  • Hip CARs — 5 circles/side
  • Thoracic rotation — 8/side
  • Dead bug — 8/side
  • Bird dog — 8/side
  • Band pull-apart — 15 reps
  • Prone Y-raise — 10 reps
Recovery weeks work: The fitness gains from Phase 2 happen during this week, not during the hard sessions. Arrive at Phase 3 rested and you'll get more out of the peak work ahead.