What is vertical oscillation ratio and what is a good score?

VO ratio = (vertical oscillation cm) / (stride length cm). Elite runners typically achieve 8% indicate excessive bounce, wasting energy on vertical motion rather than forward propulsion.

How can I reduce vertical oscillation?

Increasing cadence by 5–10 spm reduces vertical oscillation by ~10–15 mm. Forward lean from the ankles (not waist), stronger hip extensors, and Pose/Chi running techniques also reduce wasted vertical movement.

Vertical Oscillation Ratio Calculator

Calculate vertical oscillation ratio (VO ratio) as vertical displacement divided by stride length. Identify wasteful up-and-down motion relative to forward propulsion.

Core Tools

Distance covered in 12 minutes (meters)

🏅 Sports Note: These calculators provide estimates based on population data and validated formulas. Individual results vary by physiology, training level, and testing conditions. Consult a qualified coach or sports scientist for personalized guidance.

How to Use

Enter the values for the scenario you are assessing. Calculate vertical oscillation ratio (VO ratio) as vertical displacement divided by stride length. Identify wasteful up-and-down motion relative to forward propulsion. Use the vertical oscillation ratio result to inform your calculation.

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Vertical Oscillation Ratio Calculator

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Frequently Asked Questions

What is vertical oscillation ratio and what is a good score?

How can I reduce vertical oscillation?