V4.0 firmware is now available for download to your COROS POD via the COROS app. V2.30 or newer watch firmware is required when pairing with your COROS POD. Failure to install the new firmware to both your watch and POD will cause unusable and incompatible data.
Advanced Running Metrics
Running Power
- Running power measures the rate of the effort used in running and can help evaluate real-time workout intensity. Power calculation is related to weight, speed and other metrics. Running uphill with the same pace requires more power than running flat. Running power is a great tool to measure your training in addition to heart rate and other metrics.
- Available on the watch (real-time) and in the post-workout analysis.
- Data collected directly from your COROS watch without the COROS POD.
Form Power
- 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.
- Data collected from COROS POD.
Ground Time
- Ground time measures the amount of time each of your feet is in contact with the ground. Advanced runners tend to have shorter ground time. The more time your feet are on the ground, the less time you are moving forward.
- Available on the watch (real-time) and in the post-workout analysis when paired with COROS POD.
- Data collected from COROS POD.
Left/Right Balance
- L/R balance measures the percentage of ground time spent on each foot. Knowing which side of your body you tend to favor can help identify potential injuries before they occur and can be useful in correcting your running form. Readings over 55 may increase the risk of injury.
- Available on the watch (real-time) and in the post-workout analysis when paired with COROS POD.
- Data collected from COROS POD.
Stride Height
- Also known as vertical oscillation, stride height measures how high your body lifts off the ground during your running stride. Lower stride height usually indicates that less energy is wasted bouncing up and down. Fatigue and incorrect running form may cause higher stride height.
- Available on the watch (real-time) and in the post-workout analysis when paired with COROS POD.
- Data collected from COROS POD.
Stride Ratio
- Stride ratio is your stride height divided by your stride length. An ideal stride ratio ensures that you are using your body's energy to propel yourself forward as efficiently as possible. The stride ratio for advanced running form can be lower than 6%.
- Available on the watch (real-time) and in the post-workout analysis when paired with COROS POD.
- Data collected from COROS POD.
Stride Length
- Stride length measures the distance from heel to heel when you take two steps. Many runners overstride believing this will increase the speed. However, overstriding will increase the risk of injury on muscles and knees.
- Available on the watch (real-time) and in the post-workout analysis.
- Data collected directly from your COROS watch without the COROS POD.
Running Efficiency & Running Power Analysis has been removed from the post-workout analysis.
POD Firmware Update Instructions
- Go to the Device page on the COROS app.
- Tap "Add a new device" and select COROS POD.
- Shake the POD until the red light turns on.
- Complete the pairing process once the app finds the POD.
- Tap "Firmware Update" to check for new firmware.
- Ensure your COROS watch is on the latest firmware before using the POD with your watch.