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SRWC Fall Hours:
Monday-Friday: 6am – 11pm
Saturday & Sunday: 9am-10pm
December 14th: 6am-8pm
December 15th: 9am-4pm
December 16th: CLOSED
December 17-21: 8am-8pm
December 22-25: CLOSED
December 26-28: 8am-8pm
December 29-January 1: CLOSED

Rec Plex Fall Hours:
Monday-Friday: 8am – 11pm
Saturday & Sunday: 9am-10pm
December 14th: 8am-8pm
December 15th: 9am-4pm
December 16th: CLOSED
December 17-21: 8am-8pm
December 22-25: CLOSED
December 26-28: 8am-8pm
December 29-January 1: CLOSED

Albee Pool Fall Hours:
Monday-Friday: 11:30am – 2:30pm
Monday-Friday 12/10-12/14: 3pm-5pm
Monday-Thursday: 6:15pm – 9pm
November 20: No Evening Open Swim
November 21-25: Closed
December 14-January 4: CLOSED

Strength & Conditioning


Strength Training Programs

Whether you’re a novice, intermediate or advanced lifter we have programs that meet your needs. Strength training handouts are available near the locker rooms and by clicking on the links below.  Our staff can help answer any questions you have regarding our programs.

Cardio Program
Free Weight Program
Free Weight Superset Program
Hammer Strength Equipment Program
LifeFitness Equipment Program

Fitness Calculators

The calculators below are provided to give you an estimate of your current fitness levels and health. If you have any questions or concerns regarding your results, please contact Steve Brown (browns@uwosh.edu), Strength & Conditioning Coordinator.

One Rep Max Calculator
Body Mass Index Calculator

Body Mass Index (BMI) provides an estimate of body fatness of most people and is used to screen for weight categories that may lead to health problems. It is calculated based on height and weight. BMT does not, however, measure body fat directly. Factors such as age, gender and muscularity may impact BMI.

BMI classifications:

  • <18.5 = Underweight
  • 18.5-24.9 = Normal
  • 25.0-29.9 = Overweight
  • 30.0+ = Obese
VO2max (Rockport Walk Test) Calculator

VO2max is a measure of your cardiorespiratory fitness. The Rockport Walk Test is a field test used to estimate VO2max. To complete the test, user must complete 1.5 miles as quickly as possible (preferably on a track surface). Norm values for VO2max can be found here.