#18: 100 Floors Climbed on a Stair Machine

Intro: Stair climbing is one of the most effective conditioning tools available. It torches calories, hammers your legs, and builds aerobic power fast.

In this RB100 challenge, you’ll aim to climb 100 floors on a stair machine — either for time or simply to finish. It's a grind, but one that delivers.

How to Structure the Challenge

Choose Your Mode:

• StairMaster / VersaClimber
• Jacobs Ladder
• Treadmill incline (as a substitute: 10%+ incline walk for time equivalent)

Options:

• Complete all 100 floors in one session
• Break into 5 x 20 floor intervals with short rests
• EMOM (climb 10+ floors every minute)

Log your time and floor pacing.

Why It Works

• Targets quads, glutes, calves, and lungs
• Builds uphill strength and climbing endurance
• Low impact on joints, high output for fitness
• Great conditioning carryover for hiking, HYROX, and obstacle racing

Tips for Success

• Keep upright posture — avoid leaning heavily on handles
• Drive through the heel and use a smooth, rhythmic cadence
• Use a fan or towel — it gets sweaty, fast

Overhead view of gym setup with stair machine, water bottle, and towel Digital display showing “Floor 100” milestone hit

Pair it with:

• #20: 100 Calories on the Sled Push/Pull
• #15: 100 Minutes of Movement Per Day

External Resources:

• ACE: Stair Climber Workouts for Endurance
• Wellbeing Magazine: Cardio That Builds Muscle