oculus extremely lagging

An upgrade to 16GB Ram and GTX 1080. This is the cost of VR. A GTX970 is basically only ok if you are using a DK2 (it just about makes the 75hz, doesnt quite cut it for 90hz)
 
"Upgrade to a 1080" isn't the best path for everyone Kizbot. Neither is it always possible. Different people, different budgets, different priorities.

Spartanous -
Running from the Rift Oculus Home screen is optimal. SteamVR won't be used (it may be loaded but if you launch via Oculus Home it will be using the Oculus VR path). Good.

Upgrading to 16GB RAM may net you a small performance gain, in busy situations (asteroids, stations, combat zones, on planets).
Overclocking the cpu may net you a small performance gain, again in busy situations.

Neither of these is likely to offset the Rift switching down to the lower ASW mode of 45fps.

Switch down to a lower detail preset. Turn shadows to off or low, drop ambient occlusion to off. Reduce texture detail at first (but texture should be the first detail option to turn back up a bit in my opinion).

Best advice I can give you -
Make sure the ASW mode is turned OFF. This means firing up ED in VR, then, making sure NumLock is turned ON, hold Ctrl and tap the Numpad 1 (above "0 / Ins). If you've got the frame counter turned on, it should show the fps jump up a bit. This will be the actual frame rate the Rift is managing. It may be lower than 75 and a little jumpy, but it might feel a bit better than the constant 45fps.
Ctrl-Nupad 2 to turn ASW back on.
ASW needs to be turned off each time you enter VR. The Rift won't remember the setting, it always defaults to ASW Auto. And with a 970, thats generally On, most of the time.

You can also try dropping the in-game Supersampling down to 0.85, and then using the HMD Quality at 1.1 or 1.25 to generate a faster initial frame rate at lower resolution. It may not be as good looking, but it might solve your frame problem.

Experimenting is the key. If it looks okay to you, that's cool.
Oh, and save for a 1080. :p
 
I run mine in standard Ultra mode not the VR Ultra mode, and I find that runs well enough on my 980ti. The VR Ultra setting downgrades some of the regular Ultra settings but boosts others, like the super sampling, which even at just 1.2 I find to be a real performance killer. So my advice if you're having performance problems, try using the regular Ultra preset instead of the VR one.
 
So i just ran the SteamVR benchmark on the secondary rig, I3 6100, 8GB DDR4 and a GTX 970, installed the driver package downloaded today so its the newest available.

It gets as VR ready and the performance mark is right above the R in results dialog, you should get a little bit higher since your cpu is quite superior.

Runs at 40 fps with ASW on when docked in a station on VR high in Elite.

I guess you should have pretty much the same, possibly better since you CPU is a lot better.
 
cinebench open gl: 106.79
cpu: 811 (seems a bit low)

vr mark 6590 (also seem low)
Oculus Rift minimum spec frame rate
81.00 FPS
Average frame rate
143.66 FPS
Target frame rate
109.00 FPS

what does that mean? "Please note that G-SYNC can affect your score by limiting the frame rate"

Graphics Card NVIDIA GeForce GTX 970
Vendor Giga-Byte Technology Co., Ltd.
# of cards1
SLI / CrossFire Off
Memory 4,096 MB
Core clock 1,178 MHz
Memory bus clock 1,753 MHz
Driver version 23.21.13.8792

PROCESSOR
Processor Intel Core i7-6700 Processor
Reported stock core clock 3,400 MHz
Maximum turbo core clock 3,900 MHz
Physical / logical processors 1 / 8
# of cores 4
Package FCLGA1151
Manufacturing process 14 nm
TDP 65 W
GENERAL
Operating system64-bit Windows 10 (10.0.16299)
Motherboard Gigabyte Technology Co., Ltd. Z170-HD3 DDR3-CF
Memory 8,192 MB
Module 1 4,096 MB Kingston DDR3 @ 1,332 MHz
Module 2 4,096 MB Kingston DDR3 @ 1,332 MHz
Hard drive model 1,000 GB WDC WD10EZRX-00A8LB0




also my double 4gb ram runs at 1333mhz, maybe 1600mhz is more important?


where in ED graphics menu do I turn shadows and ambient off? all I see is VR hi, lo etc..
 
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so I bought the rift but things run far from smooth.
first, specs:
motherboard: Gigabyte z170 intel chipset, DDR3
processor: i7-6700 3.4ghz, with 8gb ram
gigabyte gtx 970.

when I run at ultra vr I get 45hz frame rate and horrible, negative performance headroom. and it gets stuck a lot/
when I switch to high i get 70sh and around zero average headroom. in med and low i get 90 but headroom performance is still bad and while it still runs it's far from smooth.

all the setting searches I did, showed stuff from 2016 at best, so I couldn't find anything useful (it took me a few runs to find the debugging tool which google says it's still in the sdk tools).

any suggestions? I think I need an ssd HD, but I don't think that's the problem.

all the tests were on solo mode withh 100mbps in line to the pc...


I don't think it's your CPU - when my new i7-6700K died under warranty I replaced it with a similar i5 to get by for awhile, and Elite still ran awesome in VR high.

Sooo, I would suggest a 1060 or better if you look to upgrade.
 
Are you running the Win10 creators update?
I heard it can do strange things to the thread scheduling when in "game mode"
 
I ran VRmark to compare and your score is a bit higher, which i would expect.

Score
5856.0
Average frame rate
127.7 fps


Id conclude that your comp seems to be running as at least i expect for the hardware in it.

Now its down to settings inside Elite, if you click quality, to the left, instead of the drop down menu, to the right, you can change specific settings instead of overall profiles such as low or ultra.

As pointed out you will likely have a low frame rate in stations since those are crowded with detail, if you have a stable 45fps while docked you should be fine anywhere else.

Ive noticed that sometimes if you up the graphics settings and then go down again the game will still be slow/laggy until restarted for some reason, keep this in mind when experimenting with different settings.
 
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where in ED graphics menu do I turn shadows and ambient off? all I see is VR hi, lo etc..

There is little + symbols on the left hand side that can be expanded if you click on them. Extra settings are available then.

Also a slightly obvious one, you made sure your GFX drivers are up to date? Latest for the 970 on win10x64 is ver 388.00 released on the 23rd of Oct 2017
 
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