STAIR-CLIMB TRACKER
Track flights of stairs climbed, time taken, and vertical power in Watts. An exceptional non-impact measure of cardiorespiratory and muscular stamina.
2.20 W/kg
< 60s for 4 flights
Steps per minute
64 steps climbed
Get Coach Sharm's Expert Assessment
Enter your details and Coach Sharm's coaching team will review your results and email your tailored guidance.
Frequently Asked Questions
How is vertical stair-climbing power calculated in Watts?
Mechanical power equals work divided by time: Power (Watts) = (Body Mass in kg × 9.81 m/s² × Vertical Height in metres) / Time in seconds.
What does the 4-flight stair climb test tell cardiologists?
European Society of Cardiology studies reveal that climbing 4 flights of stairs (approx. 60 steps) in under 45–60 seconds indicates good functional exercise capacity (corresponding to ~9–10 METs).
Is stair climbing safe for arthritic knees?
Going upstairs loads the quads concentrically with minimal patellofemoral shear. Descending creates higher impact; if knees are sensitive, take the elevator down and walk up.
Build Joint-Safe Strength & Functional Longevity
Functional mobility scores and clinical benchmarks reveal where your body needs support. Coach Sharm designs joint-safe strength protocols for adults 45 and older: