3.520 users: 4.5 / 5
24 experts: 90 / 100
Weight: Men 12oz
Update: Nike Metcon 6
Use: Crossfit / Gym / Cross-training
Heel to toe drop: Men 4mm / Women 4mm

Verdict from 6.2 hours of research from the internet

7 reasons to buy

  • A great number of fitness aficionados reported that the Nike Metcon 4 performed excellently for all of the activities involved in a CrossFit regimen.
  • Plenty of buyers thought that the shoe was extremely comfortable and supportive for cross-training.
  • The large, flat, and firm sole unit delivered stability and balance for squats and other weightlifting exercises.
  • Users were generally pleased with the fit and sizing of the trainer; some mentioned that it conformed to the foot perfectly.
  • A majority of owners adored its style, design, and the abundance of colorways; they reported receiving a lot of compliments from other people.
  • Some testers appreciated the lightweight nature of the product.
  • The traction of the outsole received praise from a handful of users; it delivered grip on various surfaces including wet gym flooring.

3 reasons not to buy

  • A small number of individuals griped about the durability of the shoe: the sole unit detached from the upper after only a few weeks or months of regular use.
  • The heel section sat low on the rearfoot causing slippage and blistering for several reviewers.
  • A few owners criticized the shoe for developing a squeaking sound after some time. This problem seems to be addressed in the 5th version of the Metcon.

Bottom line

A vast majority of reviewers found the Nike Metcon 4 a solid choice for CrossFit. It delighted many users with its reliable support and comfortable fit. The trainer’s sturdy platform was especially emphasized as it made the wearers feel planted and stable during weightlifting. On the downside, there were complaints about the shoe’s questionable durability and a few other minor things.

But overall, the 4th edition of the Metcon already has proved itself to be one of the top choices for functional fitness.

Tip: see the best training shoes.

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Nike Metcon 3Nike Metcon 4

Just like the other CrossFit shoes from Nike, the Metcon 4 is designed to meet the harsh demands of a CrossFit training regimen. From the bottom up, the trainer is crafted to support the foot during constantly varied plyometric exercises, heavy weight lifting, rope climbing and other activities involved in a typical workout of the day (WOD).

The shoe builds on the success of its predecessor, the Metcon 3, inheriting a good number of its key components. Even though at first glance it seems like the two models are identical, the new iteration features a number of changes to improve the overall comfort, style, and performance:

- Improved upper material. The Metcon 4 utilizes a sandwich mesh which has a softer characteristic. It aims to give more cushioning on top of the foot.

- Enhanced upper protection. The mesh is protected by the 3D-printed haptic technology. It is comprised of rubberized tri-star shapes placed throughout the high-wear areas.

- More tongue padding. The embossed tri-stars are also found on the tongue of the trainer. They are meant to add cushioning and buffer the tension of the laces on the instep.  

- More eyelets. The 4th Metcon features six pairs of eyelets, which is one pair more than in the previous shoe. It allows for a more tuned-in fit.

- Better heel clip design. The TPU heel clip has been shortened in the new iteration. It helps to create a bit more minimal look without sacrificing heel stability.

A solid rubber lines the underside of the Nike Metcon 4. It is made to be durable and provide a stable base during intense workouts. The tri-star tread pattern delivers multi-directional traction and also enhances the grip on most surfaces. The forefoot area is sticky and helps during sled pushes.

The textured material wraps the medial and lateral sides of the midfoot. This construction protects the mesh and delivers a grippy surface during rope climbs. The rubber compound also extends to the quarter, forming a heel clip that holds the back of the foot steady during side-to-side movements.

The rubber protrudes slightly at the back of the shoe. The extension reduces drag when performing wall exercises such as wall walks and wall push-ups.

A removable foam insole serves as the midsole of the Nike Metcon 4. It provides a minimum amount of cushioning and shock absorption but is made rather dense to deliver stability for weightlifting.

The unit has a low-to-the-ground profile to help the wearer stay in control of the surface throughout the CrossFit session. It also has a 4-mm drop, which is the difference in height between the forefoot and the heel, to keep the foot relatively flat for a more planted underfoot feel.

A sandwich mesh is used as the primary material of the upper. It is a soft, two-layer fabric with vertical fibers running through it which creates a cushioned feel for the foot. It also allows the top portion of the shoe to be flexible and breathable.

Placed throughout the high-wear areas is the haptic technology, which is comprised of 3D-printed tri-star patterns. This textured component has a rubberized feel that protects the mesh material from getting frayed during activities like rope climbing. Further protection of the fabric is delivered by a synthetic guard in the big toe area.

The rear section of the shoe sports a firm TPU heel counter. It has a carved-out design with two supportive segments protruding on both sides to prevent the rearfoot from wobbling.  

Nike Metcon 4 XD Patch

What else could Nike think of to motivate its wearers? Patches! In this new edition of the shoe, the tongue and the back section of the upper unit are made of a Velcro-friendly material. It allows you to stick any of the five or six inspirational patches that come with each trainer. These may vary a bit depending on the colorway but they all share the same military nostalgia vibe, featuring old-school army emblems. The dusty tactical colors of this model also go in tune with the theme: the shoe can be purchased in dark stucco, black, elemental gold, rose gold, and violet ash hues.

Nike Metcon 4 XD X Chalkboard/Whiteboard

Customization becomes even more available in this limited edition of the Metcon 4. The material used in the rear section of this shoe is crafted to resemble the surface of a chalkboard or a whiteboard, depending on the colorway. Just grab a piece of chalk or a dry erase marker and let your imagination run wild. You can always erase your masterpiece to start anew.

Nike Metcon 4 XD

This new iteration of the acclaimed CrossFit trainer comes in a selection of vibrant colors in both men’s and women’s versions. Apart from the refreshed color palette, this model receives an update in its upper unit. The 3D-printed tri-star patterns covering the mesh have been replaced with the diamond-shaped ones. They have the same rubberized feel as the tri-stars but are made larger to enhance the durability of the material. In fact, the “XD” is an abbreviation which stands for “extra durability.”

Size and fit

True to size based on 169 user votes
Small (4%)
True to size (89%)
Large (7%)
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Same sizing as Nike Metcon 6.

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Size comments

They fit as expected, did not feel tight or loose, but I got huge blisters at the same place on each foot.. - Amazon
The fit was very true to size - snug but comfortably so.. - Amazon
Loved the fun colors, I wear a size 8 and it fit as expected. - Amazon
Tight Loose
Tight Roomy

How Metcon 4 compares

This shoe: 94
All shoes average: 89
72 97
This shoe: $130
All shoes average: $127
$100 $200
This shoe: 12oz
All shoes average: 10.7oz
6.9oz 14.1oz
Nicholas Rizzo
Nicholas Rizzo

Nick is a powerlifter who believes cardio comes in the form of more heavy ass squats. Based on over 1.5 million lifts done at competitions, his PRs place him as an elite level powerlifter. His PRs have him sitting in the top 2% of bench presses (395 lbs), top 3% of squats (485 lbs) and top 6% of deadlifts (515 lbs) for his weight and age. His work has been featured on Forbes, Bodybuilding.com, Elite Daily and the like. Collaborating along the way with industry leaders like Michael Yessis, Mark Rippetoe, Carlo Buzzichelli, Dave Tate, Ray Williams, and Joel Seedman.