7 Best Tempo Shoes in 2025

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Speed is a huge part of running. Whether you’re running easy or fast, your running shoes should match your pace. Just because they are closer to race shoes than daily trainers does not mean they can't overlap with daily trainers as well.
There are many features to look for in tempo shoes, and we covered them all in this guide! We also wrote about what makes the shoes fast, types of foam, plates, how to find shoes for tempo work, what you can live without when prioritizing speed, and so on. If you're feeling nerdy, read on.
Thanks to all the wear tests and lab tests we did on tempo shoes, we chose top picks in different categories. Here, we highlight them and elaborate on why they deserve to be at the top!
How we test tempo shoes
Before they make it to the list, each tempo trainer goes through a myriad of tests in our own RunRepeat shoe testing facility. And to stay objective, we buy them with our own money.
To step it up, we also:
- Run in them in different conditions, both on the treadmill and outdoors. We do many pace variations to accurately sense when the shoes work well and what they're not able to do.
- Cut the tempo shoes open. We examine and measure their parts and features using different tools, including durometers, calipers, tire tread gauges, smoke machines, and Dremel. We do this to back our assumptions and observations up with hard pieces of evidence.
- We publish all the data, along with our first-hand experience, in our in-depth reviews. We also make all the shoes comparable by 20+ metrics such as energy return, shock absorption, traction, breathability, and so on.
Best tempo running shoes overall
































































What makes it the best?
With energy in its DNA, the Adidas Adizero EVO SL takes the trophy as our top tempo trainer. Feeling extremely light in our runs, its Lightstrike Pro midsole took us fast while its shock-absorbing nature took us far. As our lab results reveal, its versatile nature makes it suitable across various run training.
EVO SL is the perfect high-performance trainer, sustaining our speed without the stiffness because it’s non-plated. Instead, it generates responsiveness through its midsole, which recorded high energy return scores of 74.3% in the heel and 70.3% in the forefoot.
With every powerful takeoff, a gentle cushion awaits. It took care of our feet no matter where we land, backed up by its high shock absorption scores of 147 SA in the heel and 126 SA in the forefoot.
Running in the EVO SL feels like we’re floating. Our scale reveals it’s a mere 7.9 oz (223g), 12.9% below average. Plus, it bends freely with our feet, confirmed by our 30-degree test with a 34.7% higher flexibility score than average.
However, we caution that the tongue isn’t gusseted. While it’s not a big issue, it may be an annoyance for some runners.
Pros
- 100% Lightstrike Pro superfoam
- Exceptional value-to-performance ratio
- Low weight
- Ultra-breathable upper
- Unmatched versatility
- Agile and fun ride
- Handles short and long runs with ease
- Striking Evo 1-inspired aesthetics
Cons
- Poor-quality laces
- Short, non-gusseted tongue
- Toebox durability
Best lightweight tempo shoes























































What makes it the best?
When it comes to tempo training, the Nike Streakfly 2 is the ultimate lightweight beast. Staying true to its name, we flew through the miles gracefully, with its exceptionally low weight and agile build. Proven by our lab results, this speedster is ready to support us through heated sessions with its comfortable ride and breezy upper.
Running with the Streakfly 2 feels like we’re barefoot! Our scales confirm a feathery 4.5 oz (128g) build, the lightest we’ve ever encountered in the lab. This airy build, plus the absence of a carbon plate, makes it highly agile, witnessed by the streets as we sprinted through turns effortlessly. Our lab confirms it’s 53.3% more flexible than average, making it comfortable even for relaxed runs.
What propels us aggressively is the ZoomX midsole, which we confirmed in our energy return test with solid scores of 76.3% in the heel and 77.9% in the forefoot. Sustaining heart-pumping paces feels more effortless with the dynamic ride the Streakfly 2 brings.
Further enhancing comfort is the ultra-breathable upper, as confirmed by our lab tests with a perfect score. We never felt our body heat trapped in, effectively preventing unwanted blisters and hotspots.
Due to its lack of structure, going beyond 10K distances feels uncomfortable because we’re working hard to stay stable.
Pros
- Feather-light build
- Ideal for 5K/10K races
- Wild, fun and fast
- Now features a carbon-fiber plate
- Much quicker than its predecessor
- Top-tier ZoomX foam
- Perfect for track workouts
- Not pricey all things considered
- Can stretch up to half marathon
- Grips well on dry and wet roads
Cons
- Not for heel strikers
- Only for short distances
- Narrow toebox
- Lacks stability
Tempo shoes with best energy return


















































What makes it the best?
The HOKA Cielo X1 2.0 is loaded with deep cushioning and powerful rebound, packed in an ultralight design. We enjoyed how it’s so easy on the feet yet heavy on performance, impressing us inside and outside of the lab with the best energy return for tempo running.
The midsole feels electric, and we wanted to quantify the responsiveness we felt. In our energy return test, we recorded a massive 75.9% in the heel and an even higher 78.4% in the forefoot. The midsole has a stiff carbon plate in between to further add vibrance to our strides, while the aggressive rocker drives us forward and improves turnover.
To soften the blow of landings, Cielo X1 2.0 has a luscious 38.8/28.1 mm stack. Not only is it tall, but it’s able to reduce impact better than average with its impressive shock absorption scores of 160 SA (heel) and 108 SA (forefoot).
Surprisingly, we maintained our agility and speed through its airy build. Our scale shows it’s only 7.3 oz (208g), 21.5% lighter than average.
Note that this shoe feels far from stable, so those seeking extra guidance should skip this pair.
Pros
- Much lighter than v1
- Plush and responsive PEBA foam
- Top-tier breathability
- Forked plate adds heel flex
- Comfort-focused heel padding
- Outsole durability is not a concern
- Improved upper and laces
- Works well from 5K to the marathon
- Premium TPEE insole
Cons
- Pricier than most rivals
- Rocker can feel too aggressive
- Narrow-fitting upper
Tempo shoes with best shock absorption

















































What makes it the best?
The second Mizuno Neo Vista is living proof that speed and comfort can seamlessly blend. A remarkable foam and Wave Plate deliver energy beneath our feet while its cushioning and flexible build provide much-needed relief to ease out the most brutal speed sessions. Our lab results back up that the Neo Vista 2 is the best shock-absorbing tempo running shoe.
With every landing, the cushion dampens impact effectively, validated by impressive scores of 170 SA (heel) and 137 SA (forefoot). This indicates it’s able to lessen the load on our legs by 32.8% and 30.5% better than average, respectively.
Testing for the midsole’s energy return, the heel fared with a high 60.3% and the forefoot at 59.8%. This indicates peppy takeoffs, and our feet wholeheartedly agree.
What’s amazing is how the comfort and pop don’t fade away as we run longer miles, making the ride all the more enjoyable. The Wave Plate offers extra responsiveness without stiffening the shoe because it’s made of fiberglass. In our bend test, it even emerged 10.0% more flexible than average!
With its very tall and uber-plush nature, it may not suit runners needing mild support. This supertrainer demands good form.
Pros
- Massive stack height
- Super-plush Enerzy NXT foam
- Perfect for long runs
- Lightweight for its huge size
- Good durability
- Breathable knit upper
- Roomy toebox height
- Insanely fun!
Cons
- Not enough energy return
- Price hike feels unjustified
- Not stable for heel strikers
Best low drop tempo running shoes























































What makes it the best?
We learned through our runs and lab tests that the Saucony Kinvara 15 achieves speed through its light and minimalist aura. It makes each stride feel effortless through its natural and steady ride, made possible by its flexible midsole and heightened ground feel. Among speed trainers, it’s our ultimate low-drop shoe.
We measured a subtle 4.4 mm heel drop in the sliced midsole, 48.8% lower than the average. This enhances a barefoot experience, allowing us to strengthen our legs without diving into harsh zero-drop shoes. The stack stays below average and is made of a balanced 23.8 HA cushion which naturally improves our stability.
Kinvara 15 maintains a malleable profile which makes it more comfortable for prolonged wear. The midsole barely resists our movements, confirmed by our bend test when it emerged 53.3% more flexible than average.
What cements Kinvara 15’s status as a speedster is its featherlight weight of 6.8 oz (194g), making it even lighter than other supershoes! Compared to our lab average, it’s a whopping 26.8% lighter!
However, it achieved its weightlessness by making its outsole softer and thinner than average, raising concerns regarding its durability. Those who prefer a long-lasting shoe should check alternatives.
Pros
- Easy on the wallet
- Feels great at faster paces
- Really fun
- Retains classic Kinvara vibes
- Stable, low-to-the-ground ride
- Suitable for daily wear
- Exceptionally lightweight
- Enhances foot strength
- Top-notch breathability
Cons
- Limited to short runs
- Not ideal for heel strikers
- Toebox durability
- Minimal outsole rubber coverage
Best stability running shoes for tempo workouts















































What makes it the best?
The Brooks Hyperion GTS 2 feels good at any pace, with its sleek and flexible design enhancing comfort and agility. Lab tests confirm its responsive forefoot, yet it stands out for its GuideRails system, which offers gentle support without the bulk and stiffness. Therefore, it’s our best stability tempo running shoe.
The GuideRails doesn’t demand attention since it’s not intrusive, but it definitely does the job of guiding our feet. Mostly, it avoids excessive lateral movements, captured by its 4/5 torsional rigidity score in our manual assessment.
In terms of bending, it maintains freedom of movement and emerges 16.0% more flexible than average in our bend test. Together with its light 7.8 oz (220g) build, Hyperion GTS 2 feels comfortable at any pace.
When we want to speed up in the final miles of our workout, the forefoot springs to action immediately. In our energy test, we noted a significant score of 59.7% assisting our toe-offs.
However, its cushion is somewhat firm, so we can’t recommend this pair to long-distance runners seeking maximum joint protection.
Pros
- Lightweight build
- Upgraded DNA Flash v2 midsole
- Versatile for everyday use
- Agile and nimble ride
- Promotes foot strength
- Outsole built for serious mileage
- Secure lockdown
- Reasonably priced
Cons
- Not for long runs
- Foam lacks excitement
- Runs a bit warm in summer
- Higher drop than expected
Tempo shoes with the best traction

































































What makes it the best?
With our grippy ground control and its exceptional performance in lab tests, we awarded the ASICS Magic Speed 4 as the tempo running shoe with the best traction. We felt prepared smashing our speed training regardless of the weather because of the shoes’ versatile outsole, responsive kick, and shock-absorbing cushioning.
Starting with the main highlight, the ASICSGRIP rubber reassures us it’s one of the most reliable compounds by smashing our wet-condition test with a 0.81 friction score. Only a few shoes can match this level of traction, since it’s a whopping 76.1% grippier than average! Even if we pass through sharp turns and slippery streets, we have full confidence in the shoe.
We measured the stack height at 42.5/32.9 mm using our caliper, showing it's comfortable enough for multi-hour runs. We further tested how it reduces the impact of landings on our muscles, and it received above-average shock absorption scores of 144/122 SA in the heel and forefoot, respectively.
Picking up the pace felt much easier in this shoe since the effort we put in is rebounded to our takeoffs. In our energy return test, the forefoot impressed with a 61.8% score. However, heel strikers won’t get the same experience and can only enjoy a 55.5% energy return score. If this is a dealbreaker, we recommend trying alternatives.
Pros
- Enhanced midsole
- Exceptional grip
- Superior durability
- Awesome traction
- Excellent value for a supertrainer
- Colossal cushioning
- Carbon plate!
- Ideal for marathon-paced workouts
- Fantastic upper
Cons
- Limited stability
- Low bounce
- Narrow fit
6 features of running shoes for tempo training
You can and should expect tempo running shoes to be:
- Responsive because anything else (boring and dull midsoles) would not propel you forward and help you reach higher paces
- Lightweight. They are usually lighter than daily trainers and heavier than race-day shoes
- OK for racing as well!
- More durable than race shoes because they endure all the tempo sessions that are a part of preparations for the big day
- Breathable because having sweaty feet while doing sprints or fartlek is on nobody’s wish list
- Stable, especially at fast paces and cornering.
Energy return and shock absorption of tempo running shoes
Responsiveness is all the craze, as it should be when it comes to speed. Running shoe with a high energy return most often feature premium foams. They are more responsive but also more expensive and less durable than the standard ones.

Fortunately, you don't have to figure out the foam type; you can look at the lab test results.
The higher the energy return, the better. Usually, the highest energy return is found in race-day shoes, and the lowest in daily trainers.
In the table, you can also see the shock absorption values. Just like with energy return, the higher the value, the better! One should always be aware of shock absorption because low SA values mean that more stress is sent towards your legs, because the midsole is not able to absorb it (well).
Weight of running shoes for tempo workouts
Looking at our lab database, these are the averages across 3 different categories (at the moment of writing this guide):
- Daily trainers: average weight 9.9 oz or 280g
- Tempo shoes: average weight 8.2 oz or 231g
- Race shoes: average weight 7.3 oz or 208.4g

Of course, you should always look for a lighter tempo shoe, whenever possible, because heavy shoes weigh us down. It’s a matter of what you can live without because, to make shoes lighter, brands have to remove some things - chunks of the midsole, rubber parts on the outsole, heel tabs, padding in the tongue or around the heel collar, fancy insoles, and so on.



How durable are tempo running shoes
When brands tend to cut the weight, they also tend to make the rubber on the outsole thinner or even smaller so it covers less of the surface.

So, the rubber that we have at our disposal better be durable! In the lab, we press a dremel against it, always at the same pressure, RPMs and duration, and then we look at the damage.
Then, we use a tire tread gauge to measure the depth of the dent. The shallower the dent, the more durable the outsole and vice versa.

We also test the durability of the toebox and heel padding using the dremel. But, in these 2 cases, we can’t precisely measure the depth because it’s fabric, loose threads and so on. So, we assess the damage on a 1-5 scale, where 1 is the least durable.


Can you race in tempo running shoes?
Of course! Many running shoes are made for speedwork AND competitions!
Using tempo running shoes for racing |
|
Pros |
Cons |
Saving money because you’re using 1 shoe for 2 purposes |
Potentially getting a worse finish time because you’re not using a dedicated (maybe even premium) race shoe |
You’re already very familiar with the shoe because you’re training in it, no adaptation period |
Premium foams are more often found in race shoes than tempo shoes and, as such, race shoes more often have leg-saving features than tempo shoes |
Some race shoes are so not durable they should be kept for races only, but no such worries with tempo running shoes |
|
Breathability of tempo running shoes
Tempo running shoes are, when it comes to breathability, between the daily trainers and dedicated racers. Race-day shoes cut the weight in all the possible ways, including making the upper thin and airy. Daily running shoes often feature knit upper which are very soft, cozy, and not so breathable. And tempo shoes are somewhere in between.
We test the breathability of all shoes in our shoe lab. We do it by pumping the smoke into the shoes and then observing: where the smoke comes out? How fast? How much of it is pumped through the upper? Based on this, we assign a 1-5 breathability rating to each shoe. 5 stands for the most breathable and 1 for the least breathable (or winter-friendly).
Let’s look at the fresh lab data:
- Avg breathability of daily trainers: 3.6/5.0
- Avg breathability of tempo running shoes: 4.3/5.0
- Avg breathability of race running shoes: 4.7/5.0
We also examine the uppers under the microscope to discover if there are any ventilation holes, how big they are, if they are for show only or they actually work, are there patches of another fabric which means there are 2 layers on the upper, and so on.

Wobbling while cornering is a NO
Shoes are getting higher and runners still prefer softer midsoles. Combining height and softness can go bad if the platform is narrow. Then, it’s not stable, especially if the shoe does not feature a full-length rubber outsole (or at least a decent all-footstrikes surface coverage).
To find out how high off the ground tempo running shoes are, we cut them in half and measure their forefoot and heel stack heights.

In the lab, we also measure the softness of each running shoe midsole. We do it by cutting the shoe in half and sticking a shore A durometer into the foam.

With this test only, you can look for the softest or firmest running shoes for speedwork.
But, to discuss the instability, we have to look at the width of the base. Wider bases mean more planted landings and toeoffs.

This especially applies to heel strikers because shoes can get very narrow at the heel.

Here, we list tempo running shoes with the widest midsoles, prioritizing the heel:
How stiff are tempo running shoes?
When plated (nylon or carbon-fiber), very! However, not all tempo shoes are plated. The magic formula for insane energy return is to have a soft midsole made of a premium foam with a carbon-fiber plate. But, that is not everyone’s cup of tea.

We test the stiffness of a running shoe by bending it to 30 degrees - the more force we need to do that, the stiffer the shoe. Less force and it’s a more flexible running shoe.
To get some context, the average stiffness of a tempo running shoe is 14.7N, while daily trainers show 13.9N on our machine's display on average. Race shoes are the stiffest and, on average, the machine needs a force of 22.6N to bend them to 30 degrees.
In case you prefer a more flexible, natural ride, these shoes are worth checking out: