How it Works

Creating an Account

To gain all the benefits of Training on Board, you should create an account. This will let you save your workouts and calculate the work you have done.

You will be prompted to add your email address, this is needed for you to log in, and so that you can receive our newsletter packed with extra tips and workout ideas for the month.

You will also be prompted to add your shipping company’s name, this is so that different ships can compete against each other. Each time you work out, you gain points. Get the whole crew involved and compete against other ships!

How do the points work?

Every time you register a workout, you gain points. In order to place your ship on the scoreboard, we register the average score for each participant, this makes the system fair. Therefore, a vessel with a small crew can still compete against a ship with a much larger crew; the number of participants does not mean an unfair advantage.

What if I want to compete with the crew on my ship only? If you select a leading crew member, we can make them an administrator, they will then be able to create their own team reports.

After creating an account, you should then be directed to the Fitness Calculator.

Fitness calculator

The fitness calculator works out your fitness age and level of fitness, you can monitor the changes after completing regular exercise!

How to work out your resting heart rate:

Feel your pulse by resting your forefinger and middle finger on your wrist and counting the number of beats in one minute. That number is your resting heartrate. Your heartrate can vary depending on your activity, for example it will be quicker after exercise, but slower after sleep. Your resting heartrate is best measured when you first wake up in the morning.

What does a resting heartrate mean?

A normal resting heartrate for adults can range from 60 to 100 beats a minute. Generally, a lower heartrate when resting implies better cardiovascular fitness. For example, a well-trained athlete might have a resting heartrate of 40.

How to measure your waist circumference:

Place the measuring tape midway between the costa (lowest rib) and the iliac crest (top of the hip bone) or about 2 cm above the umbilicus (belly button). Make sure it's not too tight and that it's straight. Don't hold your breath while measuring.

This information is needed to work out your fitness age. The calculator then works out your V02 max.

What is V02 max?

VO2max stands for Maximal Oxygen Uptake and refers to the amount of oxygen your body is capable of using in one minute. The Training on Board site has a table which will show you what your V02 max ought to be for your age group/gender.

Once you log in, this information is saved in your account and you can see if it improves with exercise.

My Workout

When you are logged into your account, you can register different activities such as running, swimming, cycling, table tennis or basketball, as well as the length of time you practised the sport. You then earn points for this registered activity. You can check on the fitness calculator if your fitness level has changed over time after regular exercise.

If you don’t see your exercise of choice, let us know and we can add it to the list. Use the contact us link at the bottom of the page to get in touch with us.

What are the points for?

Your points are registered and are used so that different ships can compete. The Training on Board homepage shows the top competing ships.

Can I share my workouts on social media?

You can choose to share your activity on Facebook or Twitter to encourage your friends to participate too.

Workout Plans

There are a range of workout plans on Training on Board, which are developed to enhance your strength, endurance and flexibility. They are designed by a professional physiotherapist, and contain photos and descriptions to demonstrate how the exercise should be done. They have been chosen specifically to be suitable for training while on board ship, and many can be completed with no equipment.

Top Tips

This contains useful articles with further health information.