Pick Your Peak Stair Challenge

What is Pick Your Peak Stair Challenge?

UBCO Workplace Health Services is hosting the annual Pick Your Peak Stair Challenge as a fun and inclusive way to encourage staff and faculty to take the stairs. Stair climbing is a great way to boost cardiovascular health, build muscle and strengthen the core. And the best part about it? It’s free and you will have a chance to win great prizes!

You can register as an individual, a team (with colleagues), or household  by June 12. The challenge will kick off June 15.

All abilities are welcome to participate. See below for accessible participation options.


  1. As an individual
  2. As a team (UBC colleagues or Household members) (maximum 5 members including captain)
    • if entering a UBC Team: include team members name’s.
    • if entering a Household Team: only provide the initial’s of the team members.

How to get started:

  1. Each individual and/or team captain must register by 4:00 p.m. on June 12. Registration is now closed.
  2. Receive your Pick Your Peak registration package (via email the week of June 15)
  3. Start logging your progress on June 15
  4. Select the peak you are striving to climb
  5. Log your daily flights of stairs on the personal Daily Step Tracker (submitted 3x a week)
  6. Log your weekly totals on the master Tracking Sheet
  7. Climb, climb, climb!
  8. The final day of the challenge is July 12
  9. Ensure you have submitted your weekly totals after four weeks by 4:00 p.m. on July 13 
  10. Have fun and a chance to win great individual and team prizes!

All logs can be submitted to Sarah Cochrane at sarah.cochrane@ubc.ca

*Please consult with a physician before participating if you have any existing medical conditions.


We suggest you ‘pick your peak’ based on the average number of flights you think you can climb each day or based on your personal fitness goals.

Peak Height (in metres) Average # of flights/per day to reach this peak
Diamond Head 232 m 3
Burnaby Mountain 370 m 5
Stawamus Chief 700 m 9
Table Mountain 1085 m 14
Grouse Mountain 1231 m 16
Cypress Bowl 1432 m 18
Mount Olympus 1950 m 25
Mount St. Helens 2550 m 33
Mount Fuji 3776 m 48
Mount Kilimanjaro 5895 m 76
Mount Everest 8848 m 113

1 point = 1 flight of stairs climbed
1 flight of stairs = 3 metres of elevation OR approx. 16 steps up


Climbing stairs:

  • 5 flights of stairs (with 16 steps each) to reach your office = 5 points
  • Wreck Beach stairs have approx. 400 steps = 25 points (400/16) (approximate depending on the trail)
  • 144 stairs on an outdoor trail or park with stairs = 9 points (144 steps/16 steps)

Step class:

  • One 60 minute step aerobics class = 20 points


  • Count the number of steps you do in 1 minute and multiply it by the number of minutes you workout

Hiking/walking with incline:

  • 853 meters (Grouse Grind elevation) = 284 points (853 metres/3 metres)


  • 1km of cycling (on an incline/must be at elevation cycling) = 10 flights of stairs = 10 points


  • 1 min on the elliptical at moderate resistance = 203 walking steps therefore if you do 30 mins on the elliptical, 203 x 30 = 6090 walking steps. To convert this into flights of stairs, remember 60 walking steps is 1 flights of stairs therefore, 6090÷60 = 102 flights of stairs = 102 points.

Accessibility Options

Walking: If you are unable to climb stairs, you can count your walking steps instead.
60 steps = 1 flight = 1 point
*stair climbing burns on average 50% more calories than walking without incline so the step count to get a point is higher.

Wheelchair: Track your travel distance using an odometer (can be purchased at bike shops).
100 m = 125 steps = 5.2 points
500 m = 624 steps = 26 points
1K (1000 m) = 1250 steps = 52 points
*take the converted step total and divide by 60

Reference:  https://www.wsj.com/articles/SB10001424127887324096404578354590581579014


  • Participation prizes will be awarded each week through random draws.
  • One individual prize will be awarded for the highest climber in the individual category at the end of the event.
  • Team prizes will be awarded based on highest average points per participant at the end of the event for the top performing team.

Promotional Resources

Did You Know?

  • Stair climbing requires 8-9 times more energy expenditure than sitting.
  • It counts as ‘vigorous’ physical activity and burns more calories per minute than jogging.
  • You burn roughly 1.5 calories for every 10 steps.
  • For buildings with five floors or less, it’s nearly always quicker to take the stairs.
  • Studies show office workers save up to 15 minutes a day by taking the stairs.
  • Stair climbing cuts carbon emissions. You could save between 0.3 & 0.6Kg of CO2/day.
  • It can lead to improved cardiovascular health and stronger joints and muscles.

Start training now with this Stair Climbing Workout, beginner and advanced.

Please contact Sarah Cochrane at sarah.cochrane@ubc.ca if you have any further queries.