We recently posted a video showcasing the different ways to capture Quest 2 footage which you can see here:
Modified local recording was by far the best, so to get the settings we used you will need to follow the instuctions below, if you already have Sidequest installed you can just skip to the settings.
1 - Sidequest
Install SideQuest via the instructions on their page here
Plug the headset into your PC
On the SideQuest menu bar, click Run ADB Commands > Custom Command.
2 - Settings
Input the following commands one line at a time, and press Run Command after each setting and wait for the command run popup.
adb shell setprop debug.oculus.capture.width 1440
adb shell setprop debug.oculus.capture.height 1080
adb shell setprop debug.oculus.fullRateCapture 1
adb shell setprop debug.oculus.capture.bitrate 30000000
Once complete, you can unplug your headset and use the built-in Record Video function to capture higher quality video with the new settings.
Note: If you fully restart your headset or power off fully (not sleep mode) then you will lose the settings and have to repeat the steps above before you record again.