You are using ASIO drivers right? I use sonar and have zero, well no detectable latency. The more things you have running the more latency you will get. If you have just one track armed you should be good to go. If you have vstis running with mutliple effects on all tracks and master buss and verbs/delays etc you will get bad latency (unless you have a serious kickarse DAW) Make sure you run ASIO, 256 should be fine, if you need to track later on in a project, if you press "CTRL Y" this disables all plugins and your good to record, then just press it again to re-enable them and your done