Mizuno Wave Rebellion Flash 3 review

After testing the Mizuno Wave Rebellion Flash 3 in our lab, we can say that it is perfect for:

• Runners seeking a "do-it-all" shoe suitable from easy runs to race days.
• Midfoot and forefoot strikers looking for a one-of-a-kind geometry and want a fun, bouncy ride.
• Those disappointed by the Wave Rebellion 2's energy return and traction, and seeking an upgrade with similar geometry.

We feel that the Wave Rebellion Flash 3 is not a good option for heel strikers due to its midsole design and, in particular, its heel bevel. If you are not a midfoot or forefoot striker and want a more pleasant experience, take a look at the Mizuno Neo Vista 2 or the Saucony Kinvara Pro.

For an everyday shoe, we expected the toebox to be wider and taller, so this one is a dream for narrow-footed runners. If your feet are wider, the Rebellion Flash 3 might not be the right choice for you, and both the Saucony Endorphin Speed 5 and the Nike Zoom Fly 6 are fantastic alternatives to this shoe, featuring superfoam midsoles and roomier toeboxes!

We measured a staggering 170 SA in the heel and a solid 122 SA in the forefoot, making this shoe one of the best shock absorbers we tested in our lab and a clear upgrade over the Rebellion Flash 2 (148 SA in the heel and 117 SA in the forefoot).

If the Flash 2's energy return let us down, we were pleased to see that Mizuno improved the Flash 3's foam, resulting in 68.1% energy return in the heel and 65.6% in the forefoot. 

Mizuno did not change its heel flare, a trademark of its faster models, on the Rebellion Flash 3. We still think this is a clever workaround that allows the brand to exceed the 40-mm limit for the race shoe models, such as the Wave Rebellion Pro 3, while providing the shoe with extra midfoot cushioning.

At 40mm sharp, the shoe delivers a maximalist ride and feels like the perfect training companion to the Pro 3!

Despite raising the heel stack of the Rebellion Flash 3, Mizuno kept the forefoot stack almost untouched at 32.6 mm. Because of this particular geometry throughout, we believe this shoe caters to midfoot and forefoot strikers.

It always catches our eye when the listed and measured drops don't match, and we measured 4.5 mm more than what Mizuno reported. But this shoe has a peculiar heel stack, which might make the drop feel higher than 3.0 mm or 7.5 mm for midfoot strikers.

Like most super trainers, the Rebellion Flash 3 relies on two distinct compound layers in the midsole. The closest compound to the foot is the Mizuno Enerzy XP, which is placed above the plate for a softer ride.

With a durometer reading of 11.5 HA, this shoe impressed us with the plush underfoot feel.

The compound beneath the plate is the Enerzy NXT, and with a softness of 19 HA, provides the necessary stability for a maximalist shoe.

This shoe retains the same unconventional design as the previous version, with the hard-to-miss heel bevel and an exaggerated forefoot toe spring of approximately 5 cm. We find this shoe a fun but unorthodox ride, and we don't think it's the right choice for those who prefer a traditional geometry.

The Rebellion Flash 3 retains the Wave Plate made from fibreglass, making it more flexible, less rigid than carbon fibre, and more suited for training.

Looking at the plate shape, we find the same plate shape as in the Rebellion Flash 2. Mizuno kept the wave-like plate, which, in our experience, benefits midfoot strikers by enabling them to move smoothly forward with the Smooth Speed Assist design.

The unconventional design of the Rebellion Flash 3 might not be for every foot, and by creating a 1:1 replica of the shoe's interior, we can better evaluate its fit.

We measured the width at the mould's widest point, which was 92.3 mm. In our experience, this value is slightly below average, making this shoe less adequate for wide feet.

We measured the width at the big toe area to assess the toebox width of the Flash 3 and recorded 70.2 mm. This confirms a narrow fit, and it doesn't offer the same accommodating feel of the Rebellion Flash 2.

At this point, we start to feel that the Rebellion Flash 3's fit is on the narrow side, and a measured toebox height of 25.6 mm confirms it. It is also a decrease compared to the previous model, which was already somewhat snug.

In our experience, this toebox height may not be ideal for those prone to black toenails. If you want a shoe with a snug fit but more room to wiggle your toes, check the New Balance FuelCell Rebel v5!

A strong point of the Rebellion Flash 3 is its outsole traction, unlike the previous version. With a coefficient of friction of 0.61, we are confident that this shoe handles dry and wet surfaces with ease.

Mizuno reduced the cutout in the Rebellion Flash 3 outsole compared to the previous version and extended the rubber coverage, which, in our opinion, is the main factor behind the grip increase!

Our 30-degree flexibility test measured 13.6N, highlighting one advantage of using a fiberglass plate over a carbon plate. We felt that the shoe lifted us off the ground without compromising its longitudinal flexibility.

We mentioned in the Rebellion Flash 2 review that Mizuno could reduce the shoe's weight by replacing the secondary foam with a lighter alternative. The brand actually did the opposite, increasing the weight of the Rebellion Flash 3 to 8.6 oz (244g), which remains acceptable for a super trainer. 

When we first got our hands on the Rebellion Flash 3s, we noticed a noticeable lack of ventilation holes. After testing, we found that smoke was flowing through the toebox, but it was not prominent.

The double-layered mesh hinders airflow, especially in the toebox area. It earned a 3/5 on our tests, making it not the best choice for hot summer days.

By placing the upper over a light source, we observed that Mizuno kept the lighter mesh on the tongue area but sacrificed airflow in the toebox and midfoot for a slightly denser mesh that will help with stability.After a closer look under a microscope, we found a tightly woven toebox with microscopic openings in less dense areas.When we inspected the upper by hand, we clearly see that Mizuno intended it to be lightweight and performance-oriented, with less plush areas.

We weren't expecting any sudden changes in the lateral stability of the Rebellion Flash 3 when compared to the predecessor. This means we don't think this shoe is ideal for runners who need extra support and want a stable ride.

The fiberglass plate on the Flash 3 didn't make the shoe as hard to twist as we thought it would. We gave it a 4/5 in our manual torsional rigidity test!

We found the heel counter of the Rebellion Flash 3 to be quite vanilla and scored its stiffness a 3/5. It provides a good balance of support, flexibility and comfort for your runs, making it reliable without trying to be overly fancy.

With a slight increase in midsole width over the Flash 2, we found the Flash 3 is closer to other super trainers at 117.6 mm in the forefoot. It surely makes it easier to handle those last miles of a long run when fatigue starts to affect your form.

One reason we don't recommend this shoe to heel strikers is the midsole's width at the heel. At 88.4 mm, we found it narrow enough to be an issue.

With average breathability, we expected average durability from the toebox. We were surprised to see that the Flash 3's mesh passed our Dremel test with honors, earning a 4/5 score!

Night and day between the durability of the toebox and the heel padding. We gave it a score of 1/5 after the Dremel went through the padding and exposed the heel counter of the WRF3.

To finish all Dremel testing in our lab, we tested the Flash 3 outsole. It turned out to be decent, with a 1.3 mm dent, but left us disappointed, as it was a downgrade from the previous version.

Mizuno wanted to reduce the weight of the Rebellion Flash 3, and the outsole was one of the areas that suffered. The outsole thickness was reduced by almost 1 mm compared with the Flash 2, and at 2.1 mm, it is closer to a performance shoe than an everyday shoe.

The insole is extra thin at 2.6 mm, most likely to maximise the foam feel.

A niche improvement over the previous model: The Rebellion Flash 3 features a removable insole, enabling runners—especially those requiring custom orthotics—to replace it.

At 4%, the WRF3 is among the shoes we tested in our lab, with the midsole suffering the least in cold conditions. We believe it is a reliable shoe for those long, hard winter runs!

The two reflective elements on the heel of the WRF3 will improve safety during nighttime workouts.

The tongue of the Rebellion Flash 3 retains the predecessor's unique design, with three loops to keep the laces in place.

This particular design feels necessary in our opinion, since the tongue padding, at only 1.0 mm, resembles those from super shoes, placing all the responsibility on the runner to tie the laces carefully.

The three loops on the tongue of the WRF3 are not placed there by chance. Since the tongue doesn't have a gusset—a downside, in our opinion—the loops help with a lockdown fit.

The supertrainer market is definitely pricey right now. So we appreciate when a model like the Rebellion Flash 3 offers a slightly lower price and a wide range of features that make it an upgrade over a regular daily trainer. 

We would have enjoyed a heel tab to help put on the shoes, especially with such thin tongue padding, but Mizuno decided to keep the clean look on the back of the shoe.