Our verdict

The PUMA Deviate Nitro 3 is a great choice for runners who want a little extra excitement in their speed training. We discovered that this shoe comes with a carbon plate similar to those used in racing shoes, offering excellent energy return, traction, and cushioning, all at a very reasonable price. In our assessment, while there is still room for improvement in breathability, outsole durability, and weight, the overall update is clearly positive.

Pros

  • Exceptional grip on all surfaces
  • Fantastic cushioning
  • Competitively priced
  • Responsive carbon plate
  • Adapts well to all paces
  • Enhanced knit upper
  • Ideal for tempo workouts
  • Great at navigating tight turns

Cons

  • Outsole durability
  • Minor increase in weight
  • Ventilation could be better

Audience verdict

89
Great!

Who should buy

After extensively testing the eagerly anticipated Deviate Nitro 3 in our lab, we believe it's an excellent choice for:

  • Runners looking for an affordable carbon-plated shoe suitable for both training and occasional races.
  • Anyone looking for a versatile running shoe with exceptional traction.
  • Heel strikers in search of a high-drop shoe that ensures smoother turnover without an ultra-rockered sole.
  • Fans of the Deviate Nitro 2 who desired more cushioning for long runs—this update delivers just that.

PUMA Deviate Nitro 3

Who should NOT buy

We do not recommend the Deviate Nitro 3 for runners seeking stability, as its race-oriented design may not provide sufficient support, especially in the heel. For those discouraged by this problem, we suggest exploring alternatives like the ASICS Superblast 2 or the Saucony Endorphin Speed 4, both of which are lighter and way more stable.

Furthermore, in our testing, we found the Deviate Nitro 3 overly restrictive for anyone but those with narrow or average feet. For runners needing a roomier option, we recommend the On Cloudmonster Hyper, which provides a more accommodating upper and enhanced comfort for those with wide feet.

PUMA Deviate Nitro 3 parts

Cushioning

Heel stack

The most significant change in the Deviate Nitro 3 compared to the second version is the stack height. We measured a 5.7-mm increase from the DN2, reaching a substantial 37.4 mm. This higher stack is a blessing for rearfoot strikers, especially those with heavier builds.

We found that this minor weight increase is a worthwhile trade-off. In our view, the added cushioning more than compensates for the extra weight.

Puma Deviate Nitro 3 Heel stack
Test results
Deviate Nitro 3 37.4 mm
Average 33.9 mm
Compared to 365 running shoes
Number of shoes
22.5 mm
Heel stack
46.3 mm

Forefoot stack

The forefoot features 27.3 mm of stack, providing ample cushioning for midfoot and forefoot strikers to confidently take on long runs without any issue.

Puma Deviate Nitro 3 Forefoot stack
Test results
Deviate Nitro 3 27.3 mm
Average 25.3 mm
Compared to 365 running shoes
Number of shoes
13.7 mm
Forefoot stack
37.1 mm

Drop

After both measurements, we did the basic math and found a 10.1 mm drop—remarkably close to Puma's official 10 mm figure. It's rare that a brand's stated figure matches our lab results so closely!

But what does a 10 mm offset imply? We believe that this shoe is better suited for rearfoot strikers, yet it remains versatile for all runners. At the end of the day, this drop is similar to many daily running shoes like the PUMA Velocity Nitro 3.

Puma Deviate Nitro 3 Drop
Test results
Deviate Nitro 3 10.1 mm
Average 8.6 mm
Compared to 365 running shoes
Number of shoes
0.0 mm
Drop
16.1 mm

Midsole softness

Note: a low durometer measurement equals a soft material, whereas a high measurement means it's firm.

The Deviate Nitro 3 maintains the same dual-foam formula as its predecessor, combining a bottom layer of Nitro with a top layer of Nitro Elite. Let's start with the former.

We discovered that Nitro, PUMA's go-to foam for training shoes, is still a winner. This nitrogen-infused foam significantly outperforms standard EVA, offering much better energy return.

That’s not exactly what we’d call subtle branding.

In terms of softness, we measured it at 18.0 HA with our Shore A durometer, which is a balanced approach for a shoe debuting in 2024. It’s not ultra-plush, but definitely on the softer side, providing a comfortable and responsive ride.

Puma Deviate Nitro 3 Midsole softness
Test results
Deviate Nitro 3 18.0 HA
Average 21.1 HA
We use an average of four tests. The photo shows one of those tests.
Compared to 292 running shoes
Number of shoes
8.5 HA
Midsole softness (soft to firm)
38.9 HA

Secondary foam softness

Note: a low durometer measurement equals a soft material, whereas a high measurement means it's firm.

But the real gem of the shoe is above the plate: Nitro Elite. For some reason, PUMA does not brand this foam on the shoe, saving it for their top-tier models like the Deviate Nitro Elite 2 for marketing reasons. However, it’s definitely there, and we discovered it after slicing the shoe in half.

Puma Deviate Nitro 3 nitro elite

We found that Nitro Elite came in slightly firmer under our durometer at 19.0 HA, but the difference is barely noticeable. Nonetheless, the best part of this A-TPU (Aliphatic TPU) foam is the energy return—it’s off the charts. Hence, we think this incredible responsiveness makes the Deviate Nitro 3 an outstanding speed training companion for just £160.

Puma Deviate Nitro 3 Secondary foam softness
Test results
Deviate Nitro 3 19.0 HA
Average 23.9 HA
We use an average of four tests. The photo shows one of those tests.

Midsole softness in cold (%)

After putting the DN3 in the freezer for 20 minutes, we tested it again with our durometer. The result was a bit disappointing, with a 29.9% increase.

Puma Deviate Nitro 3 Difference in midsole softness in cold
Test results
Deviate Nitro 3 30%
Average 26%
Compared to 292 running shoes
Number of shoes
0%
Midsole softness in cold
63%

Insole thickness

The increase in the insole's thickness to 5.0 mm (up from 4.4 mm) enhanced comfort and slightly contributed to the increased stack height.

Puma Deviate Nitro 3 Insole thickness
Test results
Deviate Nitro 3 5.0 mm
Average 4.5 mm
Compared to 361 running shoes
Number of shoes
1.5 mm
Insole thickness
7.3 mm

Size and fit

Size

PUMA Deviate Nitro 3 is slightly small (21 votes).

Owners of this shoe, how does this shoe fit?

1 size small ½ size small True to size ½ size large 1 size large
Compared to 306 running shoes
Number of shoes
½ size small
Slightly small
True to size
Slightly large
½ size large

Toebox width - widest part

While some runners hoped for a wider fit in the Deviate Nitro 3, we found that PUMA has continued with the narrow design of its previous model. And hey, we respect PUMA’s commitment to their design philosophy—if they believe in their idea, they stick with it. 

Puma Deviate Nitro 3 fit

Our measurements confirm the upper remains narrow, measuring just 95.4 mm at its widest part. This design is comparable to many racing shoes and is ideal for runners with narrow feet, offering a snug, race-ready fit. And for those who prefer a broader fit, we think that the New Balance Fuelcell Rebel v4 is an interesting alternative.

Puma Deviate Nitro 3 Toebox width at the widest part
Test results
Deviate Nitro 3 95.4 mm
Average 98.5 mm
Compared to 366 running shoes
Number of shoes
91.6 mm
Toebox width - widest part
104.9 mm

Toebox width - big toe

PUMA has made a slight yet appreciated change to the taper of the toebox in their latest model. The big toe area now offers a bit more room—76.3 mm compared to the previous 75.0 mm. This adjustment enhances comfort slightly in the forefoot.

However, vertical room remains somewhat restricted. Despite the knit upper being more forgiving than it looks, those who prefer uppers with higher volume may find the snug fit across the toes uncomfortable due to consistent pressure.

Puma Deviate Nitro 3 Toebox width at the big toe
Test results
Deviate Nitro 3 76.3 mm
Average 78.4 mm
Compared to 240 running shoes
Number of shoes
67.6 mm
Toebox width - big toe
89.2 mm

Stability

Lateral stability test

From our perspective, the Deviate Nitro 3 demands good running form and a neutral footstrike. Otherwise, you'll struggle with stability despite the carbon plate, which helps but cannot overcome the compromises of its narrow and tall design.

Torsional rigidity

The carbon plate nestled between two big foam layers enhances the shoe's torsional rigidity. After manually twisting the shoe with our hands, we awarded it a 4 out of 5 for its stiffness.

Test results
Deviate Nitro 3 4
Average 3.3
Compared to 344 running shoes
Number of shoes
1
Torsional rigidity
5

Heel counter stiffness

We found the heel counter soft and pliable, similar to some competition shoes we've recently tested like the Metaspeed Sky Paris. While it reduces versatility and rear support, we liked the race-day vibe it gives—making you want to go fast and focus on your running form.

Test results
Deviate Nitro 3 2
Average 2.9
Compared to 328 running shoes
Number of shoes
1
Heel counter stiffness
5

Midsole width - forefoot

The racing vibes are born with the midsole dimensions, as this is not a wide shoe by any means.

At just 109.3 mm, it sacrifices some stability but offers an agile and swift ride. We believe that neutral runners with pristine technique will particularly love this design.

Puma Deviate Nitro 3 Midsole width in the forefoot
Test results
Deviate Nitro 3 109.3 mm
Average 114.0 mm
Compared to 366 running shoes
Number of shoes
103.3 mm
Midsole width - forefoot
126.9 mm

Midsole width - heel

The heel narrows even more dramatically to 82.7 mm, far slimmer than typical training shoes. We found this shoe to be a blend of competition (dimensions, plate) and training (weight, upper). While it will work fantastic for some, it’s absolutely not for anyone with stability issues.

Puma Deviate Nitro 3 Midsole width in the heel
Test results
Deviate Nitro 3 82.7 mm
Average 90.7 mm
Compared to 366 running shoes
Number of shoes
73.0 mm
Midsole width - heel
106.6 mm

Rocker

As brands experiment with rockered designs, it's refreshing to find one that offers a more natural running experience. 

We appreciated how the Deviate Nitro 3 maintains a somewhat traditional feel with its subtle rocker. It gently aids in turnover without being overly aggressive—a balanced approach we really liked!

Puma Deviate Nitro 3 Rocker

Plate

PUMA deserves praise for pioneering the integration of a carbon plate into training shoes, effectively creating the supertrainer category.

The third iteration of the Deviate Nitro retains this innovative approach—featuring a carbon plate (PWRPLATE) nestled between two layers of foam. The design maintains a slight curve in the plate, distinguishing it from the more extreme spoon-shaped designs found in racing shoes like the PUMA Fast-R Nitro Elite 2.

Puma Deviate Nitro 3 Plate

Flexibility / Stiffness

We've noticed a welcome change from the previous version—the Deviate Nitro 3 is less stiff. While it still incorporates a carbon plate and delivers a stiff feel, it's a gentler ride when compared to the DN2. This modification makes sense for a training shoe, so we fully endorse this adjustment.

In our 90-degree bend test, the Deviate Nitro 3 recorded a force of 35.6N, which confirms its more forgiving nature.

Test results
Deviate Nitro 3 35.6N
Average 28.2N
We use an average of four tests. The video shows one of those tests.
Compared to 348 running shoes
Number of shoes
2.2N
Flexibility <> Stiffness
72.1N

Stiffness in cold (%)

After subjecting the Deviate Nitro 3 to another 20-minute freeze test, we observed a concerning change—the shoe's stiffness noticeably increased. The rigidity jumped by 41.7%, a disappointing result that raises some questions about its consistency in varying conditions.

Test results
Deviate Nitro 3 42%
Average 34%
Compared to 348 running shoes
Number of shoes
0%
Stiffness in cold
105%

Weight

Weighing 9.5 oz (268g), we noticed a minor increase of 0.4 oz from its predecessor—likely due to the increased stack height we'll discuss next.

Despite this, the shoe felt light and agile, not cumbersome at all during all of our runs.

Puma Deviate Nitro 3 Weight
Test results
Deviate Nitro 3 9.45 oz (268g)
Average 9.38 oz (266g)
Compared to 366 running shoes
Number of shoes
5.61 oz (159g)
Weight
12.59 oz (357g)

Breathability

Knit uppers commonly show reduced breathability in our smoke tests, and the Deviate Nitro 3 is no exception. While exceptionally comfortable, its airflow does suffer somewhat.

We assigned this model a 3 out of 5 rating—a respectable score for those planning to use these shoes throughout the year but not in excessively hot conditions, where they might fall short.

Our light test revealed focused ventilation in the toebox area—thankfully, since this is crucial for preventing overheating and a 1/5 score.

PUMA Deviate Nitro 3 microscope

Under the microscope, we found a thin structural layer beneath a denser knit—this is typical for knit uppers. We also discovered that instead of incorporating specific ventilation holes, PUMA opted for a highly breathable design throughout the top part of the toebox.

PUMA Deviate Nitro 3 micro 2

One significant benefit of knit uppers is their ability to stretch and mould to the foot's shape, and the Deviate Nitro 3 excels in this aspect. It really hugged our feet.

Additionally, it incorporates PUMA's PWRTAPE technology, enhancing the upper's durability and adding stability.

Test results
Deviate Nitro 3 3
Average 3.8
Compared to 295 running shoes
Number of shoes
1
Breathability
5

Durability

Toebox durability

Having lab tested hundreds of shoes, we often brace ourselves for low scores with knit uppers—particularly those with abundant ventilation holes. However, PUMA has exceeded our expectations in this area with the Deviate Nitro 3.

And that's because achieving a 3 out of 5 in our Dremel test is a rare feat for an upper like this one. While it's not the highest possible score, it's a fantastic achievement that truly deserves praise from us.

This is possible due to the layer we previously mentioned in the microscopic images. Without this secondary structural mesh, the result would have been a 1/5 for sure.

Puma Deviate Nitro 3 Toebox durability
Test results
Deviate Nitro 3 3
Average 2.5
Compared to 229 running shoes
Number of shoes
1
Toebox durability
5

Heel padding durability

After being satisfied with the toebox, we shifted our focus to the heel padding of the Deviate Nitro 3.

Although it also scored a 3 out of 5, we feel it didn't quite meet our expectations in this area. While this score isn't alarming and doesn't suggest premature wear for most runners, a rating like 4 or 5 would have left us more pleased.

Puma Deviate Nitro 3 Heel padding durability
Test results
Deviate Nitro 3 3
Average 3.2
Compared to 225 running shoes
Number of shoes
1
Heel padding durability
5

Outsole hardness

Many runners hate rainy days—some even think it's worth driving an hour or two with the windshield wipers at full blast just to avoid them and train in dry conditions. But with the Deviate Nitro 3, you can embrace any weather thanks to its exceptional grip.

Puma Deviate Nitro 3 outsole
We're on board with performance-oriented running shoes featuring a bit more exposed midsole than a typical daily trainer.

In its latest iteration, the Deviate Nitro 3 features the evolved PUMAGRIP ATR technology, now softer at 72.0 HC, and it continues to offer top-tier traction, rivalling the best on the market like Continental or Vibram. On the negative side, we've observed that although it grips well on every surface, the midsole cutout design tends to trap stones on gravel roads.

Puma Deviate Nitro 3 Outsole hardness
Test results
Deviate Nitro 3 72.0 HC
Average 80.1 HC
We use an average of four tests. The photo shows one of those tests.
Compared to 346 running shoes
Number of shoes
60.3 HC
Outsole hardness
93.0 HC

Outsole durability

While testing with the Dremel tool, we noticed the PUMAGRIP ATR rubber did not meet our expectations for durability.

Our test results revealed a concerning 1.5 mm indentation—larger than what we'd expect from top-tier outsoles. This could be concerning for runners who quickly wear down their outsoles, as this shoe's exceptional grip comes at the cost of some durability.

Puma Deviate Nitro 3 Outsole durability
Test results
Deviate Nitro 3 1.5 mm
Average 1.0 mm
Compared to 207 running shoes
Number of shoes
0.0 mm
Outsole wear
2.0 mm

Outsole thickness

However, our measurements show that PUMA employed 3.2 mm of rubber in the outsole—a standard strategy that should guarantee at least a decent mileage for this shoe, despite its quicker wear.

Puma Deviate Nitro 3 Outsole thickness
Test results
Deviate Nitro 3 3.2 mm
Average 3.2 mm
Compared to 365 running shoes
Number of shoes
1.0 mm
Outsole thickness
6.0 mm

Misc

Reflective elements

Unfortunately, PUMA overlooked adding reflective elements to the design of the Deviate Nitro 3. We hope they'll reconsider for future editions—it would be dope if those large NITRO letters were made reflective!

Puma Deviate Nitro 3 Reflective elements
Test results
Deviate Nitro 3 No

Tongue padding

The tongue of the DN3, at 4.7 mm thick, offers impressive padding for a lightweight uptempo trainer—we think it's brilliantly designed for this type of shoe.

Puma Deviate Nitro 3 laces

The tongue sits slightly higher than usual, but it's not a major concern..

We've observed that the padding is smartly placed to minimise weight, focusing the foam where the laces deliver the most pressure and keeping the rest of the tongue exceptionally thin.

Puma Deviate Nitro 3 Tongue padding
Test results
Deviate Nitro 3 4.7 mm
Average 5.8 mm
Compared to 363 running shoes
Number of shoes
0.5 mm
Tongue padding
14.2 mm

Tongue: gusset type

In our testing, we found the semi-gusseted design of the tongue—which means that it's partially attached to the shoe's sides—really good.

Why? Well, it prevents sideways movement at faster paces, ensuring a secure fit that is essential for tempo and interval workouts.

Puma Deviate Nitro 3 Tongue: gusset type
Test results
Deviate Nitro 3 Both sides (semi)

Heel tab

The Deviate Nitro 3 lacks a heel tab, though we noticed a plastic piece designed for both aesthetic appeal and structural support. We're on the fence about this addition.

Puma Deviate Nitro 3 Heel tab
Test results
Deviate Nitro 3 None

Removable insole

We found that the insole is removable—as it's not glued down—and offers nothing extraordinary that would stop someone from swapping it out if necessary. It's essentially just a standard sockliner.

Puma Deviate Nitro 3 Removable insole
Test results
Deviate Nitro 3 Yes

Heel counter stiffness

We found the heel counter soft and pliable, similar to some competition shoes we've recently tested like the Metaspeed Sky Paris. While it reduces versatility and rear support, we liked the race-day vibe it gives—making you want to go fast and focus on your running form.