Stair Climb Repeats

10 × 1 flight hard, walk down to recover. 20 min total.

Difficulty 3 of 59.0 METs · Vigorous

Equipment

No equipment needed

Muscle groups worked

Glutes
Calves
Hip flexors

What it buys you

Loaded aerobic work in a standing pattern — the closest unloaded match to sustained upright positions.

Capacity trained

Endurance. Aerobic capacity and vascular function. The single best-evidenced physical input to sexual performance.

Train it · Deep Base Test your limiter

Energy

Modelled kilocalories

Modelled energy cost for Stair Climb Repeats at 10, 20, 30 and 45 minutes for both reference bodies
Reference body	10 min	20 min	30 min	45 min
Male reference · 82 kg	129 kcal	258 kcal	387 kcal	581 kcal
Female reference · 68 kg	107 kcal	214 kcal	321 kcal	482 kcal

Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.

Cross-reference

Positions this workout helps · 33

It serves Standing, Kneeling and Lifted / Carried. Every position in those families is listed below, hardest first.

Honest framing

Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.