As regular readers may know, our favourite type of article is the sort that we've copied from some one else, allows us more time to make typos elsewere.Anyway; one of our favourite publications to rip off is aces American rowing magazine 'Rowing News' whose latest edition features a series of training plans to help you train smarter, train harder, and train less this winter. Here're some favourite sessions from some of the leading rowers and coaches around. We'll give you fair warning from the start, however, some of these are going to hurt�Tom Bohrer's Long Intervals3 or 4 x 10 minutes, broken into 4-3-2-1 minute rate changes as follows:1. 18/20/22/242. 20/22/24/263. 22/24/26/28Rest: Five minutes between pieces.Intensity: Pull hard at every rate. Heart rate can be 10 beats less than max.Tom Bohrer's Steady State10-12,000 metres1,000 metres at rate 20, 1,000 metres at rate 22 and keep switching.Tom Bohrer's Steady State(Four minutes on, one minute off, x 4) x 2 or 3 series. Rates: 24-26Rest: Five minutes between sessionsPeople say, 'How do you work out if you have kids?' I say, well if you try to work out when the kids take a nap, that's Rule No.1. When they got a bit older, I put them in the baby jogger. I put them next to the erg in the playpen or the saucer � interval training becomes pretty good because you might have to stop (and give them a pacifier or cracker). And my third tactic was to pull out a video.Mike Teti's Hard Day3x10 minutes, first one at rate 24, second at 26, third at 28, then 1x7 minutes at 28-30.Rest: Six to eight minutes between each piece. Add up all your metres to get your ranking in a group.Tom Terhaar's Very, Very Tough Workout5x5 minutes, (90 seconds rest). Rest 7-8 minutes, then repeat another set of 5. Rates: 24/26/28/26/24. Pace is just slower than 6,000m test pace (the rate 28 is at 6,000m pace).It's very, very tough and when you finish it you feel like you've done a really hard workout. And it's self-regulating � with only 90 seconds rest you realise you've got to keep a lid on it.Xeno Mueller's Pyramids1. 29 minutes divided into 5-4-3-2-1-2-3-4-5-minute rate changes of 20/22/24/26/28/26/24/22/20If you're not training for competition, I would do one 29-minute piece where you have five minutes cool down if you need it. You can have a great workout just doing a 29 minute pyramid watching a show on TV.2. 2 x19 minutes divided into 4-3-2-1-2-3-4 minutes rate changes of 20/22/24/26/24/22/20It's a very good way to keep thing interesting