7 Best Nike Workout Shoes in 2024

We found the elite Nike workout shoe in our training and lab sessions: the Free Metcon 6. Staying true to the brand’s Free and Metcon series, this pair seamlessly combines flexibility and stability. The icing on the cake? It’s in a light and breezy package!

Starting with the Free side, FM 6 offers almost zero resistance to bending! Our flex test validates this, needing only 4.3N force to bend to 90 degrees vs. the 18.6N average. No matter what exercise or stretches we try, FM6 follows easily.

Adding to its refreshing nature is its airy package—both in weight and ventilation. Our scales show that its 9.7 oz (274g) is 10.5% lighter than average. Meanwhile, the delicate upper excelled in our smoke test with a perfect breathability score.

Balancing all the adaptability is a supportive midsole. Our caliper reveals it’s 4.3/7.6 mm wider than average to keep us stable. On top of this, FM6 has a small, firmer 27.8 HA foam under the heel for additional support. On foot, we felt secure even during lifting and sudden changes in movement.

However, the light upper doesn’t bode well with slashing and rubbing, so we recommend avoiding rope climbs and other similar workouts to prolong the shoe’s life.

Our actual trials tell us that a good shoe for HIIT delivers a lot of springback, provides ample cushioning, and offers reliable traction. Our lab reveals the Air Zoom TR 1 excels in all these aspects, giving us the confidence to name it the best HIIT trainer among Nike’s workout shoes.

This trainer feels bouncy and vibrant, delivering massive energy return and soft cushioning to support our movements that require launching and landing on our feet. Our cut-in-half midsole reveals an Air Zoom unit, explaining the consistent power that fueled our workouts. Catching our feet is a velvet foam, which our durometer shows is 24.6% softer than average.

The shoe’s high flexibility accommodates free movement, while the rigid heel and grippy outsole prevent us from moving excessively and uncontrollably. We accomplished burpees and planks without much resistance, as our bend test confirms it’s 8.8% more flexible than average. The sturdy heel establishes its foothold without putting too much pressure on our Achilles. Our manual assessment shows a 4/5 rigidity score. Underfoot, we confirmed the outsole’s traction as the rubber emerged 10.0% softer and therefore stickier than average.

To our dismay, this Nike trainer does not deliver in terms of breathability. It lacks airflow even on cooler days since it traps our body heat inside.

It was such a pleasure to work out in the Nike Flex Control 4 because it just felt so nice on foot because of its immense flexibility and dependable ventilation. This shoe also helped us be quick on our feet. Because of all these benefits, we consider the Flex Control 4 as the best minimalist shoe from Nike.

While working out, we felt this shoe moving quite smoothly with our feet regardless of the angle of our steps and stances. Such flexibility was confirmed when we manually assessed this shoe in the lab. After twisting and squeezing them, both the shoe’s base and heel counter were scored a 2 out of 5 for rigidity.

Breathability was one benefit that we were particularly thankful for. Nobody wants soaking wet socks after every workout, right? In the lab, we dissected the shoe and placed the upper material on top of a light source. The light easily passed through the many ventilation holes all over the upper. We scored this shoe a 3 out of 5 for ventilation.

The midsole tooling is on the firmer side, and we loved how it made us move faster because of its springiness. In the lab, our HA durometer measured the midsole softness to be 32.0, which is higher (therefore firmer) than the 27.0 average.

It’s just regrettable that the Flex Control 4 is not that supportive for more serious weightlifting. We felt our feet being forced forward when we lifted heavier weights. Not only did this create instability, it also made our toes rammed and quite uncomfortable, as well.

We consider the Metcon Turbo 2 the best for speed among all Nike workout shoes because of its totally speed-oriented design. Not only did its midsole deliver more ground feel, its embedded Zoom Air unit also provided much-appreciated bursts of energy. This shoe’s perfect breathability is already the icing on the cake.

Based on our caliper measurements, the midsole of the Nike Metcon Turbo 2 is thinner than average by 1.7 mm at the heel and 3.1 mm at the forefoot. This setup brought us closer to ground, allowing us to gain more control and be more attuned to speeding up. As if this isn’t enough, the Zoom Air embedded in the forefoot reliably delivered the sweet bounce that supported our runs and jumps.

Then there is the shoe’s amazing breathability to complete the excellent experience. We conducted a smoke test on the Turbo 2, and we watched in awe as smoke easily escaped through the porous upper. We were so impressed that it got a 5 out of 5 from us for ventilation.

What we didn’t like about this shoe was the flimsiness of its toebox. Twelve seconds of Dremel drilling was able to carve a hole in it, garnering only the lowest 1 over 5 for durability.

The Alpha Trainer 5 is the best Nike workout shoe that makes use of the classic Max Air technology. Aside from the outstanding cushioning that includes the Max Air unit, we also discovered in our gym and lab tests that it also offers excellent stability and comfort during workouts.

The level of cushioning in the Alpha Trainer 5 is off the charts. We measured the forefoot to be 5.6 mm taller and the heel to be a whopping 11.1 mm taller than the average training shoe. The Max Air unit contributes to the overall heft of the heel portion, and it also provides ample impact protection when doing high-impact exercises like burpees and box jumps.

The Alpha Trainer also crushes it in the comfort department. We found its step-in comfort to be superb in large part due to the well-padded heel collar and tongue. Meanwhile, its midsole foam is 8.1% softer than the average training shoe and provides a pleasurable underfoot feeling.

And even though it is limited by its squishy heel, we found that the Alpha Trainer still performs well when lifting moderately heavy weights. That's thanks to its wide platform, which we measured to be 0.3 mm and 1.5 mm wider than average in the forefoot and heel, respectively.

However, the shoe's subpar breathability is a bit of a letdown. It only got a 2 out of 5 on our breathability test, where 5 is the most breathable, as the smoke we pumped into the shoe had a tough time passing through the upper.

Its affordability is surely not the only thing that makes the Nike Legend Essential 3 attractive. It also boasts an amazingly consistent grip and a pretty stable platform. These two performance benefits allowed us to execute more confident and well-sustained workout regimens. Hence, we declare this Nike workout shoe as the one that delivers the greatest value for money.

The average price of Nike workout shoes is $101. Take a whopping 36% off of that and you get the price of the Nike Legend Essential 3. This is how affordable this shoe is! Make no mistake, though; the price cut didn’t come with serious performance setbacks.

The pattern on the outsole really did a great job of giving us multidirectional coverage. We never had to worry about slips even if we were a little aggressive with our runs, jumps, leaps, and other nimble movements. The softness of the rubber also contributed to the amazing bite that this shoe has. Using an HC durometer in the lab, we learned that the rubber has a hardness score of 80.5 (the average is 84.4). 

As per our experience, stability was surely not an issue with the Legend Essential 3. Its platform surely has a lot of space to accommodate our feet and the splays that come with them. Using a caliper we learned that this shoe is 112.2 mm wide at the forefoot and 90.7 mm at the heel. The average numbers are 109.6 mm and 87.0 mm respectively.

While the midsole was enough to cushion our jumps, it was too soft for heavier weightlifting. We learned through our HA durometer measurements that its rating of 26.3 is just around the 27.0 average. Those who lift heavy would have appreciated something firmer.

We worked out using Nike trainers and found Metcon 9 to be the most suitable for weightlifting. Our lab results agree it has a vast and supportive platform geared towards lifting and a grippy and protective outsole for that confidence boost.

While most weightlifting shoes have an elevated heel for assistance, we don’t find the need for it in the Metcon 9. It’s wide and stable enough to handle heavy squats and Olympic lifts. Upon measuring with our caliper, it offers 6.9/7.7 mm extra space in the forefoot and heel vs. average. Even its 108.0 mm toe box offers more than enough wiggle room for our toes to splay naturally for better balance.

Furthering stability are the raised sidewalls that keep our feet securely planted. The upper ensures a firm foothold without taking away comfort by providing enough padding. Under the heel lies a sturdy Hyperlift plastic for extra support when lifting heavier loads.

What boosts our confidence to lift more is the unwavering outsole that promotes safe and steady jumps and jerks. This allows us to focus more on our form rather than diverting our attention to worrying about slips.

We warn caution that Metcon 9 is heavier than average. With all the extra width, it weighs 13.3 oz (378g) vs. the 11.2 oz (318g) average.