• Use


    Shoes with optimum cushioning, lateral support, and flexibility for daily workouts and studio sessions. See workout shoes


    Versatile, low-profile shoes for constantly varied exercises including plyometrics, sprinting, weightlifting, and rope climbing. See CrossFit shoes


    Heavy-duty shoes with a wedge and an elevated heel that create a sturdy platform and promote ankle mobility. See weightlifting shoes


    Shoes for daily wear that ensure a smooth walking gait cycle. Check out walking shoes

  • Arch support


    For people with normal pronation. Also provide support for high-arched feet with underpronation (excessive outward rolling of the foot). See neutral training shoes


    For people with low-arched or flat feet and moderate overpronation (excessive inward rolling of the foot). See stability training shoes

    Motion control

    Shoes feature stabilizing technologies for people with severe overpronation. See motion control training shoes

    Good to know

    Stability and motion control add-ons are uncommon for workout shoes and are never present in CrossFit or weightlifting footwear. They are mostly found in walking shoes where the gait is easier to correct.

  • Price
  • Heel to toe drop
    Men: 4mm
    Women: 4mm
  • Width
    Men: Normal
    Women: Normal
  • Release date
    Dec 2017
Show more facts


We spent 6.2 hours reading reviews from experts and users. In summary, this is what training geeks think:

8 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.
  • A few consumers believed that the footwear was durable and made from quality materials.

4 reasons not to buy

  • Some complaints came from the people who tried using the Metcon 4 for running; they experienced pain and discomfort due to lack of cushioning. They were not aware that the shoe is not intended for this activity.
  • 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 shoe owners criticized the shoe for developing a squeaking sound after some time.

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 unfitness for running, 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.


Expert Reviews

Experts are training geeks, who post reviews at youtube, directly at RunRepeat or at their own websites. Each expert is categorized from level 1 to level 5 based on expertise. See stats on expert reviews and how we calculate scores here.

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91 / 100 based on 15 expert reviews

  • 90 / 100 | As Many Reviews As Possible

    These are the best shoes to lift in that are not Olympic weightlifting shoes.

  • 90 / 100 | BarBend

    It's a solid shoe. I think it can benefit a lot of athletes.

  • 90 / 100 | BarBend

    If you need a cross-training shoe that’s extremely stable and can support heavy weight, then reach for the Nike Metcon 4.

  • 90 / 100 | RIZKNOWS

    I personally prefer the fit of the Nano 8, but I don’t necessarily think they’re the better CrossFit shoe. In fact, if you’re fine with the fit of the MetCons, I think they have a lot more to offer.

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Updates to Nike Metcon 4

  • Just like the other shoes in the brand’s Metcon series, the Nike 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.
  • At the bottom, the Nike Metcon 4 sports the same sticky rubber outsole with a Tri-Star pattern to deliver multi-directional traction. The outsole visibly protrudes up on both sides to protect the shoe against the rope.
  • As for the midsole, it is still made of a firm foam and is designed as a removable insole, identical to the one found in the 3rd edition. The 4-mm heel-to-toe drop is also retained for stability and better feel of the surface beneath the foot.
  • At the same time, the new iteration features a few changes to improve the overall comfort, style, and performance of the footwear. The striking difference between the old and new versions lies in the upper. The Metcon 4 utilizes a sandwich mesh instead of the ballistic mesh of the previous version. The new material has a softer characteristic as it aims to give more cushioning on top of the foot along with a more pleasant foothold. It is also created to be more flexible and more breathable.
  • Protecting the mesh against abrasion is the 3D-printed haptic technology. It is comprised of tri-star rubberized shapes placed throughout the high-wear areas.
  • 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.  
  • 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.
  • The TPU heel clip found on both sides of the rearfoot has been shortened. This update helps to create a bit more minimal look without sacrificing heel stability.

Nike Metcon 4 size and fit

The Nike Metcon 4 comes in both men’s and women’s sizes. It adheres to the standard length of training shoes and is available in a range of full and half sizes: from US 6 to 18 for gentlemen and from US 5 to 15 for ladies. In terms of width, the model only comes in a standard D - Medium profile for men and in a B - Medium width for women. The mesh material in the upper is designed to create a snug heel-to-toe foothold. Six pairs of eyelets serve allow the fit to be tightened all the way to the collar, minimizing the chance of heel slippage. The Flywire cables are integrated with four of the eyelet pairs to enhance lateral support and foot containment.


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.


The Metcon 4 from Nike makes use of the same low-cut silhouette as its predecessor. It allows for unhindered ankle mobility during all sorts of movements and directional changes.

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.

A traditional lace-up closure secures the foot inside the footwear. It has six sets of eyelets, instead of five, to deliver a customizable fit. The Flywire cables integrate with four out of the six holes. These strings are made of Vectran Filaments which are pound for pound stronger than steel. They become taut when the shoelaces are pulled together, enhancing support on the lateral and medial sides.

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.  

The tongue sports embossed tri-star embellishments that function as a cushioning feature between the instep and the laces. It also has perforations on it to help keep the inside of the shoe ventilated.

Colorways of the Nike Metcon 4

  • The Metcon 4 is available for customization at the official Nike website. Find a product named Nike Metcon 4 iD and click on "Edit design." You can choose the color of different shoe parts as well as put your name or any other text in place of the "Metcon" sign at the heel.
  • The X colorway features a pattern that symbolizes the shoe's dedication to the CrossFit regimen. It is comprised of the Swoosh logos that represent Nike and the Xs which stand for CrossFit. The trainer also receives a stylish flair from the dynamic yellow laces and the black speckled outsole.
  • The Viking Quest calls out to the Nordic power inside cross-training aficionados. This masculine colorway uses black, metallic, and anthracite hues to show that you really mean business when you put on a pair.
  • The Americana was created to pay respects to the homeland with its gym blue, team red, and white coloration. The 3D-printed pattern on the upper has taken the shape of Stars instead of the tri-star. Meanwhile, the white and red lines on the laces represent the Stripes.
  • The AMP Leather brings the style of the brand's acclaimed CrossFit shoe to a whole new level. The iteration features a posh leather upper with perforations to retain breathability and a contrasting suede heel panel. Buyers can choose between two color options: a more gentle parachute beige/desert sand colorway and a more intense dark stucco/newsprint model.
  • The Premium Metcon 4 turns all of its shoe parts plain black, highlighting the blue obsidian heel counter. In daylight, the trainer sports a clean and classy look, but once darkness falls, its fluorescent tongue is ready to illuminate. This kicker will also help you spot the coal-black footwear easily.

Special Nike Metcon 4 models for women

  • The LM is a ladies-only model. Its subdued color scheme includes several shades of smoky gray and mauve, blending strength and femininity in one image.
  • The Champagne colorway will help you shine and sparkle as you’re working through a tough CrossFit routine. A delicate combination of sail white, light cream, and platinum tint hues are dashed with metallic gold accents in the Swoosh and other details.
  • College navy blue dominates the color palette of the Nike Metcon 4 Metallic. The shiny tri-star pattern on top of the mesh is accountable for creating the metallic-like gloss of the colorway.