Mizuno Wave Rebellion Flash 2 review

After extensively testing the Mizuno Wave Rebellion Flash 2, we concluded that it’s a solid choice for:

• Runners who love Mizuno’s unique Wave geometry and need a tempo or speed-training companion.
• Midfoot or forefoot strikers who prioritise an fun, rockered ride over stability.
• Neutral runners looking for a versatile option for medium and long-distance runs that can be used for racing too.

We believe the Wave Rebellion Flash 2 isn’t the best option for heel strikers—its midsole design and minimal drop create a ride that feels sluggish for those landing on their heels. For a smoother experience, we recommend the Nike Zoom Fly 6 or the Mizuno Neo Vista, both of which offer better geometry for heel-first runners.

Additionally, we found the energy return a bit underwhelming due to the lower layer of Enerzy foam. For a more responsive feel, the Adidas Adizero EVO SL and the Saucony Endorphin Speed 4 are fantastic alternatives to this shoe, both featuring superfoam-only midsoles.

This shoe technically has a stack height beyond 35.2 mm, but we measure all models at the same designated points—set by World Athletics—without exceptions. Like its race-day sibling, the Wave Rebellion Pro 2, it features a flared heel, giving midfoot strikers extra cushioning underfoot.

In the Wave Rebellion Pro 2, this design choice was a clever workaround, allowing Mizuno to exceed the 40-mm limit. However, in this case, not being a race-day shoe, it wasn’t strictly necessary, though Mizuno likely replicated it to create a well-matched training companion for WRP2 buyers. Or at least, that’s our take.

The forefoot is also really cushioned at 32.3 mm, exceeding the 30-mm benchmark that, in our view, defines a true supertrainer. This is another key reason why we believe it's best suited for midfoot and forefoot strikers.

That gives us an actual heel-to-toe drop of 2.9 mm, even though Mizuno lists it at just 0.5 mm. But hold on, what's going on here?

Well, you might have already figured it out from our heel stack section. For midfoot strikers, the real drop isn't 2.9 mm or 0.5 mm but higher, thanks to the elevated midfoot. In our experience, the ride felt exactly like a mid-drop shoe, delivering a more natural transition than the numbers suggest. But again, it's not a geometry that works well for heel strikers.

Like most supertrainers, the Wave Rebellion Flash 2 doesn’t rely on a single foam—it combines two distinct compounds with a plate sandwiched in between. The standout layer is Mizuno Enerzy Lite+, positioned above the plate and closer to the foot, delivering a plush-yet-responsive feel.

This PEBA-based material is the same one found in Mizuno’s supershoes, excelling in energy return. We expected it to be slightly firmer, but our durometer reading of 14.8 HA confirmed its plush nature, providing a lively, springy sensation that we loved.

On the bottom half, we found Mizuno Enerzy—a firmer, less-bouncy foam often used beneath softer layers to enhance stability and protect the pricier top foam. This follows the standard dual-density approach, but we believe Mizuno overdid it this time.

At 27.0 HA, the bottom layer is nearly twice as firm as the top, creating a contrast that feels somewhat weird underfoot. A slightly softer formulation—closer to 20 HA—would have maintained almost the same stability while delivering a better ride.

We put the Rebellion Flash 2 through a freezer test and found that its foam got 36% firmer. That’s not ideal, especially considering we tested it on the premium PEBA foam.

The insole is ultra-thin at just 2.1 mm, likely designed to maximise the foam underneath.

This shoe really stands out as a truly unconventional design, and what immediately grabs attention is its crazy heel. With a dramatic heel bevel that looks as if someone at Mizuno HQ took a katana and sliced off the rear section, it's unlike anything we've seen in other brands.

Up front, the forefoot features an exaggerated toe spring that, due to the sharp heel cut, appears less pronounced than it actually is. But at 5.5 cm, it's brutal. In our experience, this shoe is far from a natural ride, making it a poor fit for those who prefer a more traditional geometry. But on the other hand, it's extremely fun and well-suited for those who thrive in rockered midsoles.

As part of the Wave family, the Rebellion Flash 2 features the Wave Plate—this time made from fibreglass, making it more flexible and less rigid than carbon and probably better suited for training, delivering a more forgiving ride.

What truly stands out, however, is the plate’s unique design. Unlike the spoon-shaped plates found in most super shoes, this one follows a distinct wave pattern. In our experience, that makes it far from ideal for heel strikers, but excellent for midfoot strikers, allowing them to roll forward effortlessly with the Smooth Speed Assist geometry.

The midsole may have an unconventional design compared to most running shoes, but how does the fit hold up? To find out, we created a precise 1:1 replica of the toebox using our proprietary gel formula.

Our first reading at the widest part of the toebox came in at 94.8 mm—right around the average. In our experience, this offers a balanced mix of roomy comfort and a secure lockdown.

To assess the taper of the Rebellion Flash 2, we measured the width at the big toe area and recorded 73.3 mm. This confirms a standard fit, proving that despite being a supertrainer, it offers a comfortably accommodating feel.

The trifecta of measurements was completed with our toebox height reading—a crucial factor for runners with high-volume feet who often struggle to find accommodating tempo shoes. According to our tool, we measured 27.4 mm, with feels enough for most runners out there.

In fact, we believe that this height strikes a great middle ground, providing ample space without feeling restrictive—preventing unwanted pressure on the toes while ensuring a somewhat snug fit that doesn’t compromise performance.

For us, the Wave Rebellion Flash 2 is a neutral running shoe that isn’t ideal for runners needing extra support. For pronators or even supinators, we believe there are far better options in the supertrainer category, like the ASICS Superblast 2, which provides a much more stable ride.

Despite featuring a fibreglass plate instead of a stiff carbon fibre one, we gave the WRF2 a 5/5 in our manual torsional rigidity test. It's nearly impossible to twist!

The heel counter, scoring 3/5, feels similar to those in road daily trainers—offering a blend of support and flexibility while providing enough comfort for speedy long runs.

While most supertrainers opt for an ultra-wide midsole to enhance stability, Mizuno has kept the dimensions more streamlined at 112.2 mm in the forefoot—a double-edged design choice.

On one hand, it delivers a highly-agile, speed-focused ride that stands out from bulkier competitors. On the other hand, it lacks the superb stability of most rivals, making it a challenge for many runners when fatigue affects form.

The heel is extremely narrow at 82.8 mm—another key reason we don’t recommend this shoe for runners who land on that part of the foot.

One advantage of using a fibreglass plate instead of a carbon-fibre one—besides cost savings—is that longitudinal flexibility remains largely unaffected, creating a more forgiving ride.

After testing, we discovered a 30.2N reading on the Wave Rebellion Flash 2, reinforcing our belief that this was a good choice for this shoe.

The Mizuno Wave Rebellion Flash 2 is slightly heavier than we expected based on its stack and dimensions—mainly due to the dense Enerzy foam in the bottom layer, which adds unnecessary bulk and holds it back from being truly lightweight.

Despite that, we found it weighs 8.43 oz or 239g, which is reasonable for a supertrainer. However, in our opinion, Mizuno could easily bring it below 8 oz by replacing the bottom foam with a more feather-light alternative like Enerzy NXT.

The engineered mesh on the Wave Rebellion Flash 2 initially appears to lack large ventilation holes, especially in the all-red colorway that we purchased. However, after testing, we found that airflow does exist—though not as prominently as we hoped.

The multi-layer construction slightly hinders airflow, earning a 3/5 score in our assessment. This ensures solid ventilation for most conditions, but it’s not the best pick for scorching summers.

By placing the upper over a light source, we observed that, unlike many models, Mizuno prioritised airflow across the entire toebox and most of the midfoot area. This enhances ventilation but somewhat sacrifices stability, which might not suit all runners.

To remove any doubt about ventilation holes, our microscope test reveals them in crisp, ultra-clear detail. The precision of the engineered mesh is evident—it's impressive how well-defined the openings appear under magnification!

When inspecting the upper by hand, we found it follows an 80/20 balance—80% dedicated to performance and 20% to comfort.

In our opinion, those seeking a plush, ultra-cushioned upper for long-distance runs may find this design too speed-focused and lightweight.

With such ultra-thin material and ventilation holes, we didn’t have high expectations for the Dremel test—but in our experience in the lab, results can be unpredictable. After testing, we discovered a disappointing 2/5 score—unfortunately proving our expectations correct.

The heel padding was a disaster, scoring 1/5—the lowest possible rating in our lab. Therefore, we strongly warn runners who tend to wear out this area quickly, as the Wave Rebellion Flash 2 lacks durability here.

Moving to the outsole, we found that the G3 Rubber compound delivers outstanding traction—noticeably better than previous Mizuno models. The grip is real, ensuring confident footing, while the rubber coverage, though hard to discern in this colorway, is impressively solid.

However, at 68.1 HC, the rubber is quite soft, suggesting faster wear compared to firmer alternatives. In our experience, softer compounds trade longevity for enhanced grip, but to confirm durability, we’ll put it through our outsole Dremel test.

And here we are at the final Dremel test of the day—with good news. Despite being softer than average, the G3 Rubber on the Flash 2 held up well, showing only 0.9 mm of wear.

To eliminate any doubts about durability, Mizuno added 3.1 mm of rubber. That's quite generous for a performance-focused shoe, and suggest another area where Mizuno can tweak to further reduce the weight of future versions.

With the supertrainer market hovering around £200, we don’t consider the Rebellion Flash 2 an overpriced shoe. In our view, it delivers a well-balanced mix of features and materials, making it worth the extra money Mizuno asks for it compared to a daily trainer.

A great bonus from Mizuno is the reflective elements on the heel, enhancing safety during nighttime tempo workouts.

The tongue design is unique, featuring three loops to keep it centred and flat laces that provide a highly-secure lockdown—essential for maintaining stability during fast-paced runs.

Its thickness closely resembles that of supershoes, with just 1.3 mm of padding. This ultra-thin, race-focused build places all the responsibility on the runner to tie the laces carefully, as over-tightening can lead to unwanted instep pressure and discomfort during long runs.

The tongue is not gusseted, which is a bit disappointing given the shoe's price. This also explains why Mizuno added three loops to keep it securely in place.

We didn’t find a heel tab, but Mizuno added a strip to cover the stitching where they sewed the upper, giving it a cleaner and more refined look.

The insole is not removable, which isn’t ideal for convenience. That said, it’s so thin that some runners—especially those with low-volume feet—can likely fit some orthotics inside without issues.