7 Best Nike Training Shoes in 2024

Combining the Free series’ agility with the Metcon line’s stability, the Free Metcon 6 delivered the best of both worlds in our exercise routines, making it our ultimate Nike training shoe. Our lab validates it's truly a capable all-rounder with its airiness, resilience, and unwavering support.

Its exceptional lightness and flexibility make for a rejuvenating experience, allowing free movement for various workouts—from lunges to planks and burpees. Our feet immediately knew it was airy and our scales validated this with a 9.7 oz (274g) reading vs. the 10.8 oz (306g) average. We manually twisted the shoe and it easily surrendered, receiving a low 2/5 torsional rigidity score. In terms of bend resistance, our jaws dropped when it emerged 76.9% more flexible than average!

Its focus on comfort comes alive as our feet revel in its soft midsole. True enough, our durometer shows it’s 17.9% softer than average. FM6 proves a plush and flexible shoe can be stable by inserting a firmer 27.8 HA foam in the heel and making the base an expansive 113.9/94.4 mm. These resulted in surefooted landings and full confidence as we shifted directions or exercises swiftly.

However, we believe its grounded nature lacks cushioning for repetitive high-impact sessions. Heavy cardio workouts will be more bearable with a thicker stack.

Lifting weights, no matter how heavy, was such a breeze with the Nike Romaleos 4 because of its wide base, very firm heel counter, and effective way of keeping our posture upright. Without a doubt, this shoe is the best for weightlifting among Nike’s trainers.

Just by looking at it, we already saw how wide the midsole platform was. Using a caliper, we ascertained its dimensions. It’s 111.5 mm wide at the forefoot and 91.3 mm wide at the heel. Compared to the averages, these figures are higher by 4.4 mm and 4.2 mm, respectively. Because of the base’s width, we lifted without worries that our feet would slide off the shoe.

The heel counter is also worth a nice mention. It was just so firm that our ankles felt securely locked down. After manually squeezing it in the lab, we gave this part a perfect 5 for stiffness and resistance.

A drop of 20.5 mm didn’t deviate far from the advertised 19.05 mm, and it helped not only in stabilizing our feet but also in engaging our calves and straightening out our backs.

The durability of the upper was a source of worry, though. After twelve seconds of Dremel drilling, a see-through hole was already formed.

After many workouts and countless hours in the lab, we crowned the Nike Air Zoom TR 1 as the top HIIT Nike training shoe. Its explosive yet flexible nature allows us to perform bursts of various workouts efficiently and effectively while maintaining our steadiness—care of the grippy outsole.

The Air Zoom unit embedded in the midsole serves as the powerhouse force of this shoe, providing unwavering energy for effortless run intervals and jumping exercises. Complementing the bounce is a soft cushion that absorbs impact protection to save us from fatigue. Our durometer confirms it’s 24.6% less dense than the average trainer.

We never encountered issues as we performed mountain climbs and planks as the midsole moved freely with minimal resistance. Our bend test confirms it’s 8.8% more flexible than average, explaining the shoe’s natural feel. To ensure we avoid moving uncontrollably, Air Zoom TR 1 makes its outsole extra grippy. Our durometer reveals it’s 10.0% softer than average, translating to better traction.

Unfortunately, the impermeable upper made our intense workouts feel more heated due to its lack of ventilation. Those looking for breathability will have plenty of other options.

The Zoom Metcon Turbo 2 is our #1 pick for the undisputed speedster in Nike's training shoe stable, as we found that the responsive and bouncy midsole just makes us move faster. It also has outstanding flexibility and a highly durable outsole, which help it seal the deal as our best Nike training shoe for speed.

Whether it's a short run or an explosive jump, the Metcon Turbo 2 always puts a big bounce in our step whenever we have the need for speed. That's thanks to its responsive midsole foam, which has a Zoom Air unit in the forefoot. That foam is also quite soft and comfortable; we measured it to be 17% softer than the average training shoe.

The shoe features amazing flexibility that makes us feel much more agile while performing plyometrics or other dynamic exercises. It took 32% less force than average to bend it 90 degrees in our flexibility lab test.

We also have no doubt that the Metcon Turbo 2’s outsole is durable enough to withstand the pounding of speed-intensive workouts. Not only is the outsole rubber 2.5% harder than the average training shoe, but it is also 17.5% thicker.

However, the Metcon Turbo 2’s heaviness weighs it down as a speedy trainer. At 12.06 oz (342g), it is actually 0.5 oz (16g) heavier than the average training shoe.

The Flex Control 4 takes the cake as the best minimalist shoe from Nike because its structure had very little resistance to our flexions, allowing us a wider range of motion. Given the amount of air that it let in during our test workouts, we even forgot that we actually have shoes on. Its feather-like lightness is also worth noting.

In the lab, we assessed the heel counter stiffness and torsion resistance with our bare hands. After squeezing it, the heel counter got a score of 2 out of 5 for stiffness. The shoe’s base, for its part, also got a score of 2 out of 5 for rigidity after a number of manual twists. Many points for flexibility (and, therefore, minimalism)!

The upper material is quite light and porous. In the lab, we placed it over a light source and saw that it is covered in numerous tiny holes that definitely let air in and out. Indeed, we felt the air from all directions. This shoe got a 3 out of 5 from us for ventilation.

At 9.8 oz or 277g, the Nike Flex Control 4 is indeed lighter than the average gym shoe, which weighs 11.2 oz or 317 grams. In the gym, we felt like we had ‘phantom’ shoes on. It’s there to provide protection, but we never felt its weight on our feet.

We cannot recommend this shoe to exercisers who need a lot of impact protection. Our HA durometer in the lab showed that the midsole has a softness score of 32.0, which makes it significantly firmer than the average midsole which has a score of only 27.0.

The Nike Legend Essential 3 is undoubtedly one of the cheapest Nike training shoes out there. It costs only $65 while the average price for Nike shoes can go as high as $101. But more than just an attractive price tag, this shoe also delivered a just-enough impact protection during our test workouts. It also felt comfortable all over. These benefits were enough to convince us that the Legend Essential 3 is the training shoe from Nike that offers so much without asking a lot from our pockets.

After assessing the softness of the midsole in the lab, we learned that this shoe’s tooling is actually more balanced. Our HA durometer measured it to be 26.3 while the average is 27.0. Having this type of midsole allowed us to be pain-free as we do jumping ropes and box jumps.

The Legend Essential 3 was also quite big on comfort. It had a thicker-than-average tongue that hugged the top of our feet comfortably and securely. Through caliper measurements, we learned that the tongue is 6.2 mm thick while the average is 5.8 mm. This shoe also offered a good deal of ventilation, getting 4 out 5 during our breathability tests. 

The softness of the midsole was actually a two-edged sword. While we enjoyed the impact protection that it delivered, we cannot do heavier weightlifting with it. The Legend Essential 3’s midsole just couldn’t give the stiffness that we needed during those times.

We tested the limits of Nike trainers in the lab and the gym and found Metcon 9 to be the most suitable for CrossFit. It has a sturdy base and a firm foothold to support our power stance and heavy lifts. It displays flexibility and reliable grip for other floor workouts, jumps, and climbs. Metcon 9 handles any WOD we throw at it with ease!

From deadlifts to heavy squats — the wide and sturdy base assists us despite the absence of a raised heel. Our caliper confirms a vast 116.9/95.0 mm forefoot and heel area. With its generous platform, raised sidewalls, and an upper that locks our foot down, we’re able to control our balance. Metcon 9 goes the extra mile by incorporating a non-compressible Hyperlift plastic under the heel for extra support.

Metcon 9 feels versatile for most exercises. In our bend test, it stands 15.0% more malleable than average. It grips well on our wall and rope climbs because of the sidewalls. Despite the friction, it barely showed signs of wear. 

Underfoot, the traction performs flawlessly on gym floors and feels like it will last long. Our durometer confirms an above-average 91.0 HC measurement. Harder rubber means it’s more resilient.

Given its lower-than-average stack, we learned that Metcon 9 isn’t the most suitable for cardio and rope jumps. It lacks the cushion for repetitive landing impact.