Advanced Running Metrics

Your COROS watch provides several advanced running metrics directly from the wrist. These include Effort Pace, Cadence, Running Power, Ground Contact Time, Stride Height, Stride Ratio, and Stride Length. Supported metrics vary by watch model and run mode. You can view these metrics in real-time on your activity data pages, and also in your completed activity summary in the COROS app.

Learn how to customize your activity data pages to view these metrics in real time.

Running Metrics Availability

The following running metrics are available on PACE 3, PACE 4, PACE Pro, APEX 2, APEX 2 Pro, APEX 4, COROS NOMAD, VERTIX 2, VERTIX 2S:

The following running metrics are available on PACE 2, APEX 42, APEX 46, APEX Pro 1, VERTIX 1:

Advanced Running Metrics Explained

Effort Pace: Effort Pace is a personalized metric that adjusts for terrain and individual running efficiency, based on your historical heart rate data over different inclines. This provides a more accurate measure of your exertion, regardless of how the terrain changes. This ensures consistent effort tracking across different terrains, helping runners optimize training intensity. Currently, Effort Pace only adjusts for hill grade; it does not factor in weather or altitude.

We suggest using Effort Pace as your main intensity metric whenever you are out of the traditional flat road sections where your effort will fluctuate over a short period. You can also include Effort Pace in your COROS workouts, so you can plan your sessions around actual effort zones.

Cadence: Cadence is the number of steps taken per minute, and can vary greatly depending on running form and habits. Cadence is typically between 150 and 190 steps per minute while running.

• >185   Top
• 175-185   High
• 165-175   Medium
• 155-165   Average
• <155   Low

Left/Right Balance: L/R balance measures the percentage of ground contact time spent on each foot. Running is typically a symmetrical movement, and uneven roads, curves, or injuries may cause imbalance. Occasional drift is normal on trails or tracks, but consistent imbalances over 51.5% may raise injury risk. If persistent imbalance appears, consider adding more unilateral strength work like split squats. Strengthening each side separately forces both sides to grow, rather than one side taking the brunt of the weight and causing an imbalance.

Running Power: Power is the rate of effort used while running. The calculation for running power is related to weight, speed and other metrics. Running uphill with the same pace requires more power than running on flat land. Power data can help evaluate real-time workout intensity, and is a practical tool to measure your training in addition to heart rate and other metrics.

Ground Contact Time: This metric measures the time (in milliseconds) your foot stays on the ground with each step. Use this to assess running economy and fatigue. Shorter ground time usually indicates better leg stiffness and reactivity, both of which are signs of efficient running. Watch how this changes with pace, fatigue, or terrain. Rising ground times late in long runs or hard intervals may show form breakdown.

Stride Height: The amount your body bounces vertically with each step is your stride height. The lowest point is measured with your foot on the ground, and the highest point is while your body is in the air. More bounce means more energy is directed upwards, rather than forward. Lower values indicate more efficient motion. A sudden increase in stride height during a run may signal fatigue.

Stride Ratio: Stride ratio is the percentage of stride height divided by stride length. Stride Ratio is a direct indicator of running efficiency. Lower ratios mean more energy is directed forward rather than wasted vertically. Watch how stride ratio shifts during progressive or long runs. If it trends upward while pace holds steady, it shows that you are spending more energy to keep the same pace.

• >6%   Excellent
• 6-8%   Better
• 8-10%   Good
• 10-12%   Average
• >12%   Poor

Stride Length: Stride length measures the distance between the heel of one foot to the heel of the other when you take a step. Running stride length is typically 90-150cm. Efficient runners find a stride that fits their mechanics, and let the increase in length come naturally as they accelerate. Some runners mistakenly try to intentionally lengthen their stride to run faster, which leads to overstriding and increased injury risk.

FAQs about Advanced Running Metrics

Why are some metrics not supported in Trail Run and Indoor Run modes?

Speed and slope are both crucial factors when calculating advanced running metrics. Indoor running is inherently more difficult to track than outdoor running, because speed data is calculated from a combination of pace and cadence rather than GPS. This makes it more difficult to calculate certain running metrics with precision.

Trail running often involves frequent changes to slope, which affects a runner's form and efficiency. These changes make it more difficult to track certain metrics from the wrist compared to road running, which usually takes place on stable, flat terrain.

How accurate are running form metrics calculated by COROS watches?

COROS watches use advanced sensors and algorithms to deliver highly accurate running form data directly from your wrist. For enhanced precision, we recommend pairing it with the COROS POD 2, which provides even greater accuracy for running form metrics, real-time pacing, and indoor tracking thanks to its optimal wearing location on the body. Click here to learn about additional running metrics provided by the POD 2.

Why does my watch calculate different results than my COROS POD 2 for the same metric?

When your POD 2 is worn on the waist for advanced running metrics, it is affected by fewer factors, allowing it to capture much more accurate and stable data. In contrast, your watch's position on the wrist is affected by many external factors such as arm swing and wrist/hand motion, which can affect the accuracy of the measurements.