Contrary to what you might think, we do know a good idea when we see one. Which is why, when we read the latest issue of the American magazine Rowing News [http://www.rowingnews.com/] and saw that it featured several articles on indoor rowing, we thought we'd nick a load of it. Anyway; from that issue here's some of the favourite workouts of some of the world's most successful athletes and coaches. You might not fancy having a crack at them, and there's no way you'd catch us doing Eskild Ebbesen's Hour of Power, but it's certainly an insight into how the elite train.The Coach:Mike Teti, U.S. national team head coach; three-time Olympian, and 12-time member of the U.S. team as an athlete.The Workout:Three times 10 minutes, then a seven-minute piece. The 10 minute pieces are 4-3-2-1 minutes each at 24, 26, 28, 30 strokes per minute with plenty of rest. The last piece is done wide open.The Commentary:All the years that I was a coach, whether freshman or varsity or national team guys, I would have one workout that would be the test piece. That way you can see if people are improving, and if they're improving you know the training is correct�I like to see consistent results. I don't want to see 3,180, 3,120 and 3,000 metres for the 10-minute pieces. I want to see 3,150, 3,150, 3,150.The Athlete:Matthew Pinsent, three-time Olympic gold medallist, 10-time world chanmpion. Best 2k erg: 5:42.6The Workout:Thirty minutes all out, with rating capped at 20.The Commentary:It's the hardest workout we do regularly, and maybe my favourite. After you've done it two or three times, you're constantly trying to better the previous piece. Anything over 9,000 metres is good going. A few of us can do that. Nine thousand metres at altitude is still something nobody can achieve.The Athlete:Eskild Ebbesen, Olympic gold medallist, six-time world champion and the erg world-record holder in the Men's 30-39 lightweight (6:06.9). Best 2k erg: 6:03.2.The Workout:One hour flat-out, a.k.a. Hour of PowerThe Commentary:It's the ultimate test. It's one we only do every six weeks or so, because it's so difficult. I try to go a little faster in the beginning than I think I can maintain. Then in the middle I just hang on, and try to sprint at the end. Even-splitters take note. The secret strategy behind Ebbesen's hour record of 18,007 metres, which translates to an average 500m split of 1:40, is fly-and-die. Try it if you dare.