Below are some more favourite workouts from some of the US's leading rowing coaches, liberally ripped off from the pages of American magazine Rowing News.Craig Milburn's Killer Workout3x12 minutes, open rate, with 12 minutes rest between setsWe're attempting to see how many metres they can get for the first one, and what kind of drop they have on the second and third ones. For novices (women), if they can go over 3,000 metres at a 2:00 split, that's pretty good.Liz O'Leary's Anaerobic Threshold4x15 minutes or 3x20 minutes at your 6k pace.Rate changes: 4 minutes on, 1 minute off, x3.Rates increase each piece: 22-24-26I tell all the recruits that you come to Harvard for the academic programme, not for the rowing programme, as your primary reason for choosing the school and I can't take four hours out of their day every day. And they will tell me that the most important thing is that things run efficiently because that's the way their run their lives.Evans Liolin's Endurance Workouts1. 3x5k, rates 20-24. Rest five to seven minutes between pieces. Work on length, rhythm and consistent splits.2. 1x10k, rates 18-22. Same focus and same splits as 3x5k workout.It's probably not the exciting stuff, but I think volume works.Steve Hargis's Quick Legs Test Prep1. 15 minute warm-up then 2x20 minutes at 85 percent of your 2,000m goal split at 22-24 with five minutes rest between pieces. Drag factor: 110.2. 15 minute warm-up, then 10x500 metres at 100 percent of your 2,000m goal split at whatever rate it takes to maintain the split with five minutes rest between pieces. Drag factor: 90, but you can assist with a towel over the vent if needed.3. 15 minute warm-up then 2x5,000 metres at 95 percent of your 2,000 metre split at 24-26 with 15 minutes rest between pieces. Drag factor: 110.The workouts provided should establish a solid anaerobic threshold training base that will allow everyone to see real gains, especially for those submitting 4,000 metre test results to USRowing for U.S. junior women's national team consideration.