How to Use the Elevation Gain Calculator

1. Set Up Your Step or Box Securely

• Ensure your step or box is stable and won’t shift during exercise.

2. Measure and Note the Step Height

•  Measure the height of your step or box and write it down. You'll need this when entering the STEP HEIGHT in the calculator.

3. Learn Proper Form

• Watch the following videos to see proper technique and choose a movement that feels best for you:
  • Walk On/Off w/Tap (make sure these videos open in another tab)
  • Step Knee
  • Over the Top

4. Choose Your Movement

• Select the step-up variation you will use for your workout.

5. Find Your Tempo (BPM)

• Use the metronome at the top of the calculator to test different tempos.
• Determine the BPM (beats per minute) that feels comfortable for your workout.
• General BPM guidelines:
  • No pack weight → 110-120 BPM
  • Heavy pack → 65-80 BPM
• The higher the step, the slower your pace will be.

6. Calculate Elevation Gain for Your Workout

• Fill in the BPM, TOTAL EXERCISE MINUTES, and STEP HEIGHT fields in the calculator.
• This will calculate your TOTAL ELEVATION GAIN.

7. Start Earning Elevation Gain

• Press play on the metronome to set your pace. Once you’ve found a rhythm, you can stop it.
• Consider rechecking your pace every 5 minutes with the metronome.
• Use a Spotify playlist or other music platforms to find songs that match your BPM to help maintain a steady pace.

Read this article for more insights on using an aerobic step for hiking training. (make sure
this opens in another tab)

1 - Measure STEP HEIGHT and make note

2 - Determine how many STEPS PER LAP you will walk or run and make note. Starting from the bottom stair, count every stair as you walk to the top.

Example 1: How many times do I need to walk or run up the stairs in my office to get 1000 feet of elevation gain?

1 - Click "ft" under ELEVATION GAINED and type 1000 in the box

2 - In the STEP HEIGHT box type in the measurement

3 - In the STEPS PER LAP box type in the number

4 - Your answer will appear in the # OF LAPS box

Example 2: How many flights of stairs equal a mile?

1 - Click "mi" under ELEVATION GAINED and type 1 in the box

2 - In the STEP HEIGHT box type in the measurement

3 - In the STEPS PER LAP box type in the number

4 - Your answer will appear in the # OF LAPS box

Example 3: My itinerary says on Day 3 I will hike a total Elevation Gain of 800 meters. How many times do I need to climb the high school stadium steps?

1 - Click "m" under ELEVATION GAINED and type 800 in the box

2 - In the STEP HEIGHT box type in the measurement

3 - In the STEPS PER LAP box type in the number

4 - Your answer will appear in the # OF LAPS box

Example 4: I am walking up and down stairs in my home 20 times per day. How many feet do I climb every day?

1 - In the STEP HEIGHT box type in the measurement

2 - In the # OF LAPS box type the number 20

3 - In the STEPS PER LAP box type the number of steps you climb

4 - The answer will be in the ELEVATION GAINED box

Example 5: How many flights of stairs is a good workout? 

Find any staircase, whether it's in your house or the local high school stadium; it should be anywhere from 15 to 100+ stairs. You will track ELEVATION GAINED to gauge your progress. The workout should be challenging, but doable. Over the weeks and months you can increase the amount of elevation gain. For example, you might achieve 500 ft of elevation gain, then increase to 1000+ ft after a couple of months. Be aware at some point you will plateau and stop improving. That does not mean you should stop. Continue to maintain your stair climbing routine by toggling between long and slow stair workouts, as well as short and fast workouts.

1 - In the STEP HEIGHT box type the measurement

2 - In the # OF LAPS box type the number you achieve in each workout

3 - In the STEPS PER LAP box type the number of steps you climb

4 - The answer will be in the ELEVATION GAINED box. Use this number as your reference and try to beat it every 1-4 weeks.

Definitions

STEP HEIGHT = the height of each stair in inches (in) or centimeters (cm).

# OF LAPS = the amount of times you climb to the top and walk back to the starting point.

STEPS PER LAP = the number of stairs you climb. Count all the stairs from the bottom (wherever you will start your workout) to the top where you will turn around and head back down.

ELEVATION GAINED = the calculation of height [feet (ft), meters (m), miles (mi), kilometers (km)] you would climb on a hike if the treadmill were a hill or mountain trail.

1 LAP = climb to the top of a staircase and back down.

Note: many people use the term "flights of stairs" instead of "# OF LAPS," though both mean the same thing.