Pick Your Peak Stair Challenge

Returning Spring 2018!

What is the Pick Your Peak Stair Challenge?

The Pick Your Peak Stair Challenge is a fun and inclusive way to encourage staff & faculty at the Vancouver campus 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!

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

How to get started!

  1. Each team member must register by May 10
  2. Receive your Pick Your Peak registration package (via email)
  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 all totals by June 13
  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
One 60 minute step aerobics class = 20 points

144 stairs on an outdoor trail or park with stairs = 9 points (144 steps/16 steps)
853 meters (Grouse Grind elevation) = 284 points (853 metres/3 metres)

Accessibility Options

Walking:  If you are unable to climb stairs,  you can count your walking steps instead.
24 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 24


  • Participation prizes will be awarded each week through random draws.
  • One team prize will be awarded based on highest average points per participant after four weeks.

Challenge Support:

Promotional Poster

Challenge Factsheet

Top Stair Challenge Stairs & Hikes to Climb

Picture of the Peaks-Visual Aid

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.

No stairs? No problem!

Click here for a set of stairs near you in UBC Vancouver locations!

Check out our 2017 Stair Challenge Selfies!


Check out our Stair Challenge Selfies from 2016!

Click the thumbnail to see the full picture

thumb-Zula-Ganbold thumb-Nur-Eisma thumb-hike
thumb-Rita-climbing-down-2 thumb-Rita-Jenny-wreck-beach-stairs thumb-View-of-WB
thumb-Rachel-Wan thumb-Rachel-Wan-Cypress-Hike thumb-Natasha-Moore
thumb-Mike-Hsiao thumb-Access-Diversity-Ritu thumb-Entela-Ifti-Tower-beach-stairs
thumb-Mercy-Zofia-wreck-beach-collage thumb-Letitia-Henville-Helen-You-OSOT-Medicine thumb-Gaelle-Thomas
thumb-Donna-Lei-Yvonne-Ng thumb-Cris-Ohno thumb-Andrea-Eisma
thumb-Camony-Yim thumb-Camony-Yim-grouse-grind thumb-Camony-Monument-103

Check out a Flipgram slideshow from one of our past teams: https://flipagram.com/f/sL5emczYo5