Here are some more workouts we've nicked from the last edition of US Magazine Rowing News. These workouts are the favourites of some of the world's top athletes and coaches.The Athlete:Olaf Tufte, 2003 World Champion in single sculls. Best 2,000m time: 5:46.8. We only do this test once a year. If I trained for it, I would go a few seconds faster.The Workout:Six times 10 minutes at 170-180 heart rate, with three minutes rest between the pieces.The Commentary:This is one of my favourite workouts on the water or on the erg. I always know what score I had the last time, and I [judge intensity] by heart rate and feeling - I was like a kid - I always had to beat everybody, every time. I'm still like that, but I've learned that the easy has to be easy so the tough can be even tougher. This is a tough one.The Coach:Dan Lyons, Penn A.C. elite coach; world champion, Olympian and seven-time member of the U.S. national team as an athlete.The Workout:Hold a world-record split as long as you can, rest 15 minutes and repeat. A.K.A. Till The Cows Come Home.The Commentary:This is strictly a psychological workout. You put people in a position to break through their mental barriers. Lyons chooses the target split based on his crew's championship ambitions. A freshman crew that wins the IRA [national championships] probably averages about 6:10 for a 2,000m erg, and the best freshmen in the country are pulling around six minutes. So I had my freshmen pull 1:30 splits [6:00 2,000m pace]. The elite guys go 1:25.The Coach:Volker Nolte, former Canadian men's lightweight coach, men's head coach at the University of Western Ontario.The Workout:Eighty minutes steady state, in which three or four athletes take turns choosing stroke rate, drag factor and intensity.The Commentary:Eighty minutes on your own is very difficult. With these variations your mind is always working. The major demand in rowing is aerobic-based, so you need to do long distance training. This takes a long time to develop, so you need to spend a long time on it.