Pick your peak stair challenge

What is the Pick Your Peak Stair Challenge?

The Pick Your Peak Stair Challenge is an annual 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’ll have a chance to win great prizes! Please note Pick Your Peak is on hold until further notice.

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

How to get started:

  1. Each team member must register 
  2. Receive your Pick Your Peak registration package 
  3. Select the peak you are striving to climb
  4. Log your daily flights of stairs on the personal Daily Step Tracker
  5. Log your weekly totals on the master Team Tracking Sheet (submitted at the end only)
  6. Climb, climb, climb!
  7. Submit totals after four weeks by 4:00 p.m. on July 19  (submission form will be available soon)
  8. Have fun and a chance to win great individual and team prizes!

*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 stars 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)

Accessibility Options

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


  • Participation prizes will be awarded each week through random draws.
  • A prize will be drawn at the Meet Up events.
  • One individual prize will be awarded for the highest climber in the individual category after four weeks.
  • Team prizes will be awarded based on the highest average points per participant after four weeks for the top-performing team.

Promotional resources

Please help us share these Stair Challenge 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.


Would you like to run the challenge on your own? Download the Peak your Peak toolkit





Health & Wellbeing Disclaimer

The wellbeing information on this website is provided as information only and should not serve as a substitute for the consultation, diagnosis, or treatment from qualified physicians, mental health care providers, or other health care providers.  External resources have been carefully selected but are not produced by UBC and UBC is not responsible for the content nor does UBC endorse products or services mentioned on these sites.  Suggested links and resources are intended to educate but not to replace UBC policies, procedures or advice from health professionals.

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