Pairing a COROS Performance Optimization Device (POD 1) with your COROS watch or the COROS app is required to track advanced running metrics.
Running Power (provided directly from all COROS watches)
Power is the rate of effort used in running. Running uses more power than walking if the distance remains the same because the duration is shorter and speed increased. The power calculation is related to weight, speed, and other metrics. Running uphill with the same pace requires more power than running flat. Power data can help evaluate real-time workout intensity. Running power is a great tool to measure your training in addition to heart rate and other metrics.
The amount of power wasted due to inefficiencies in your running form. The lower this number, the better and more efficient the runner. This is similar to the previous Running Efficiency metrics (now removed) in terms of running form insights.
- Available only in the post-workout analysis when paired with COROS POD 1.
Ground time measures the amount of time each of your feet are in contact with the ground. Advanced runners tend to have shorter ground time. Elite runners’ ground time can be as low as 180ms.
Orange: >L 51.5 Far more time on left foot
Yellow: L 50.6-L 51.5 Slightly longer time on left foot
Green: L 50.5—R 50.5 Good left/right foot balance
Yellow: R 50.6-R 51.5 Slightly longer time on right foot
Orange: >R 51.5 Far more time on right foot
L/R balance measures the percentage of ground time spent on each foot. Track running and trail running may cause the reading to drift away from the desired green zone. If the reading exceeds 55, your risk of injury may increase.
Better: 6 -8%
Stride ratio can help measure running efficiency. It is the ratio of stride height to stride length. When stride length is longer and stride height is lower, the amount of energy wasted going up and down is reduced and the running is considered more efficient. The stride ratio for advanced running form can be lower than 6%.
Excellent: <5cm or <2in
Better: 5-8cm or 2-3.2in
Good: 8-12cm or 3.2-4.7in
Average: 12-15cm or 4.7-5.9in
Poor: >15cm or > 6in
Stride height is the amount your body bounces vertically with each step. Lower stride height indicates that less energy is wasted bouncing up and down. Fatigue and incorrect running form may cause higher stride height.
Stride length measures the distance from heel to heel when you take two steps. It is an important factor to evaluate running form and techniques. On average, an adult’s stride length is 65 cm / 2.13 ft during walking and between 90-150 cm / 2.95-4.92 ft when running. Many runners overstride believing this will increase the speed. However, this will increase the risk of injury on muscles and knees. It is critical to find the stride length that suits you the best for training and races with the help of advanced running metrics from the COROS POD 1.