work done while stepping up = energy = F*d where F is the athletes weight (her legs do work by lifting this weight upwards) and d is the distance.
work done for one step up is (50*10)*0.35=175J. while stepping down, her weight does the work so don't worry about that. ok so she does this 30 times in one minute for four minutes so the total work done (energy from legs) is equal to 175*30*4=21,000J. Her legs dissipate 120,000 joules in the form of heat energy. so the total energy from the legs is 21,000+120,000=141,000J
efficiency is equal to (work out/work in) * 100. Work input by the legs was 141,000J. but 120,000J was dissipated as heat energy so the useful work (work out, which is the energy used during the exercise) is 21,000J. replacing these values into the equation above
efficiency=(21,000/141,000)*100=14.8936......% which is approximately 15% efficiency