The dimensions of running form and bike fit we measure on every video. Each page explains what we're looking at, why it matters, and how to fix it when it's off.
Want the full picture of how grading works? Read the methodology →
How forward (or backward) you lean from the ankles while running.
3–12° forward lean
Landing with your foot ahead of your hips creates a braking force every step.
<20% of frames landing ahead of hips
How much your body bounces up and down each step.
<6 cm bounce per stride
The non-stance hip dropping below level — a sign of weak glute medius.
<2% left-right asymmetry
Symmetric arm swing balances your stride and helps drive cadence.
>85% symmetry
Knee flexion at stance — too straight means braking, too bent means quad-dominant.
140–165° average knee flexion
Heel, midfoot, or forefoot — what part of your foot hits the ground first.
No fixed target — context for overstriding
Whether your shin is vertical when the foot touches down — the clinical overstriding tell.
Within 5° of vertical at contact
How many centimeters ahead of your hips the foot lands at contact.
Under ~20 cm ahead of the hips
How much bend your knee has when the foot touches down (~20° is the clinical norm).
15–25° of knee bend at contact
How deep the knee loads when your body passes over the planted foot (~40° is ideal).
35–45° of knee bend at midstance
How far your shin travels forward over the planted foot at midstance.
15–25° of forward shin travel at midstance
Whether your stride finishes behind your body — where propulsion actually comes from.
≥10° of thigh extension past vertical at toe-off
How long each foot spends on the ground, and whether left and right match.
<280 ms at easy pace; 49-51% L/R balance
Your step rate — the single most powerful lever over the rest of your form.
170–190 spm at easy-to-steady pace
Your knee extension angle at the bottom of the stroke — the single most important fit measurement.
30–40° of knee bend at the bottom (knee extension angle)
How tightly your knee compresses at the top of the pedal stroke.
~105–115° knee angle at the top of the stroke
How open the angle between your torso and thigh is — the balance of power, comfort, and aero.
~45–55° torso-to-thigh angle (endurance)
How flat or upright your back is relative to horizontal.
~40–55° back angle from horizontal (endurance)
Whether your arms are softly bent (good) or locked out (harsh and twitchy).
~150–165° elbow angle (slight bend)
How much your pelvis rocks side to side (vertically) on the saddle — the classic too-high tell.
<2 cm of vertical pelvis movement
Whether your foot is level when you're actually driving the pedal (3 o'clock).
0–12° toes-down in the power phase
Whether your knee stacks over the pedal spindle in the power phase — the fore/aft check.
Knee within ~2.5 cm of the forefoot at 3 o'clock
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