7 Best Nike Workout Shoes in 2023

Among all the Nike workout shoes we tried, the Free Metcon 5 left the best impression on us. Its platform width is just out of this world, especially in the heel area! Our feet never slipped off the footbed, thanks to that much space. Then there’s its uber-plush cushioning, which kept the pain at bay even when our workouts lasted long. Finally, we took note of its heel-to-toe drop, which allowed us to perform a varied array of exercises.

While the average width of the heel part of the platform is 87.0 mm, the caliper measured the Nike Free Metcon 5’s rear part to be 95.1 mm wide. That’s a staggering 8.1 mm of additional surface area! Asking for more would already be downright greedy. 

The noteworthy cushioning system of this shoe was measured by the HA durometer to have a softness score of 17.4, which makes it way more plush than the average trainer which has a score of 27.0. We totally enjoyed a lot of compression, especially when we did sprints.

In the lab, we also learned that the heel-to-toe drop of the Free Metcon 5 is 6.4 mm. This measurement falls within the 4 mm to 8 mm range, which provides the most functional versatility according to our data and experience.

After performing a Dremel test on the upper, we were dismayed with it. Twelve seconds of drilling already did considerable damage. Because of this, we do not recommend it to gymgoers who prioritize durability

Our experience tells us that a good shoe for HIIT delivers a lot of springback, provides ample cushioning, and offers a good deal of breathability. The Air Zoom SuperRep 3 from Nike excels in all these aspects, so we are confident to name it as the best for HIIT among all of Nike’s shoes.

In the lab, we bent and twisted this shoe using our hands, and we gave this shoe a 5 out of 5 for stiffness. Our digital force gauge also showed that this shoe needed 82.4N of force to reach a 90-degree bend. This makes it a mind-blowing 266% stiffer than average. Experience-wise, this stiffness gave us a springboard effect that helped us be quick on our feet. 

Our caliper shows that this Nike shoe is generously padded. The forefoot and heel have stack heights of 31.7 mm and 27.5 mm, respectively. These figures make these areas 7.1 mm and 9.2 mm thicker than average. According to the readings on the HA durometer, the midsole is indeed on the softer side at 21.0 when the average is 27.0. During our gym tests, we totally appreciated how this well-cushioned shoe kept us pain-free as we performed lunges and even short sprints. 

We tested for breathability by pumping smoke into the shoe to see how fast the smoke rose through the upper material. The mesh upper of the SuperRep 3 did quite well and scored a 4 out of 5. Smoke seeped through the whole upper materials quite easily. We also felt airy while wearing the Nike Air Zoom SuperRep 3 during our workouts.

We were a little stressed out when we took this shoe outdoors. While it technically worked, the carved-out arc underneath the foot became a debris-magnet. It was quite distracting!

It was such a pleasure to work out in the Nike Flex Control 4 because it just felt so nice on foot because of its immense flexibility and dependable ventilation. This shoe also helped us be quick on our feet. Because of all these benefits, we consider the Flex Control 4 as the best minimalist shoe from Nike.

While working out, we felt this shoe moving quite smoothly with our feet regardless of the angle of our steps and stances. Such flexibility was confirmed when we manually assessed this shoe in the lab. After twisting and squeezing them, both the shoe’s base and heel counter were scored a 2 out of 5 for rigidity.

Breathability was one benefit that we were particularly thankful for. Nobody wants soaking wet socks after every workout, right? In the lab, we dissected the shoe and placed the upper material on top of a light source. The light easily passed through the many ventilation holes all over the upper. We scored this shoe a 3 out of 5 for ventilation.

The midsole tooling is on the firmer side, and we loved how it made us move faster because of its springiness. In the lab, our HA durometer measured the midsole softness to be 32.0, which is higher (therefore firmer) than the 27.0 average.

It’s just regrettable that the Flex Control 4 is not that supportive for more serious weightlifting. We felt our feet being forced forward when we lifted heavier weights. Not only did this create instability, it also made our toes rammed and quite uncomfortable, as well.

We consider the Metcon Turbo 2 the best for speed among all Nike workout shoes because of its totally speed-oriented design. Not only did its midsole deliver more ground feel, its embedded Zoom Air unit also provided much-appreciated bursts of energy. This shoe’s perfect breathability is already the icing on the cake.

Based on our caliper measurements, the midsole of the Nike Metcon Turbo 2 is thinner than average by 1.7 mm at the heel and 3.1 mm at the forefoot. This setup brought us closer to ground, allowing us to gain more control and be more attuned to speeding up. As if this isn’t enough, the Zoom Air embedded in the forefoot reliably delivered the sweet bounce that supported our runs and jumps.

Then there is the shoe’s amazing breathability to complete the excellent experience. We conducted a smoke test on the Turbo 2, and we watched in awe as smoke easily escaped through the porous upper. We were so impressed that it got a 5 out of 5 from us for ventilation.

What we didn’t like about this shoe was the flimsiness of its toebox. Twelve seconds of Dremel drilling was able to carve a hole in it, garnering only the lowest 1 over 5 for durability.

The Alpha Trainer 5 is the best Nike workout shoe that makes use of the classic Max Air technology. Aside from the outstanding cushioning that includes the Max Air unit, we also discovered in our gym and lab tests that it also offers excellent stability and comfort during workouts.

The level of cushioning in the Alpha Trainer 5 is off the charts. We measured the forefoot to be 5.6 mm taller and the heel to be a whopping 11.1 mm taller than the average training shoe. The Max Air unit contributes to the overall heft of the heel portion, and it also provides ample impact protection when doing high-impact exercises like burpees and box jumps.

The Alpha Trainer also crushes it in the comfort department. We found its step-in comfort to be superb in large part due to the well-padded heel collar and tongue. Meanwhile, its midsole foam is 8.1% softer than the average training shoe and provides a pleasurable underfoot feeling.

And even though it is limited by its squishy heel, we found that the Alpha Trainer still performs well when lifting moderately heavy weights. That's thanks to its wide platform, which we measured to be 0.3 mm and 1.5 mm wider than average in the forefoot and heel, respectively.

However, the shoe's subpar breathability is a bit of a letdown. It only got a 2 out of 5 on our breathability test, where 5 is the most breathable, as the smoke we pumped into the shoe had a tough time passing through the upper.

Its affordability is surely not the only thing that makes the Nike Legend Essential 3 attractive. It also boasts an amazingly consistent grip and a pretty stable platform. These two performance benefits allowed us to execute more confident and well-sustained workout regimens. Hence, we declare this Nike workout shoe as the one that delivers the greatest value for money.

The average price of Nike workout shoes is $101. Take a whopping 36% off of that and you get the price of the Nike Legend Essential 3. This is how affordable this shoe is! Make no mistake, though; the price cut didn’t come with serious performance setbacks.

The pattern on the outsole really did a great job of giving us multidirectional coverage. We never had to worry about slips even if we were a little aggressive with our runs, jumps, leaps, and other nimble movements. The softness of the rubber also contributed to the amazing bite that this shoe has. Using an HC durometer in the lab, we learned that the rubber has a hardness score of 80.5 (the average is 84.4). 

As per our experience, stability was surely not an issue with the Legend Essential 3. Its platform surely has a lot of space to accommodate our feet and the splays that come with them. Using a caliper we learned that this shoe is 112.2 mm wide at the forefoot and 90.7 mm at the heel. The average numbers are 109.6 mm and 87.0 mm respectively.

While the midsole was enough to cushion our jumps, it was too soft for heavier weightlifting. We learned through our HA durometer measurements that its rating of 26.3 is just around the 27.0 average. Those who lift heavy would have appreciated something firmer.

We worked out using Nike trainers and found Metcon 9 to be the most suitable for weightlifting. It has a vast and stable platform geared towards lifting and a grippy and protective outsole for that confidence boost.

While most weightlifting shoes have an elevated heel for assistance, we don’t find the need for it in the Metcon 9. It’s vast and supportive enough to handle various workouts like heavy squats and Olympic lifts. Its wide toebox offers more than enough wiggle room for our toes to splay naturally for better balance.

Furthering stability are the raised sidewalls that keep our feet securely planted. The upper ensures a firm foothold without taking away comfort by providing enough padding and a lot of airflow.

What boosts our confidence to lift even more is the unwavering outsole that promotes safe and steady jumps and jerks. This allows us to focus more on our form rather than diverting our attention to worrying about slips.

We warn caution that it takes a few sessions before Metcon 9 feels at home. We recommend taking a few casual walks first to break it in.