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Inov-8 F-Lite 245 Review | Good Versatile Trainer for HYROX-Style Workouts?

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Inov-8 makes a wide range of shoes designed for running, trail running, and training. Not going to lie, when searching for Inov-8 training shoes, it can be a little overwhelming to navigate the nuances between certain models.

As a general fan of Inov-8 training shoes, I was super excited to put the Inov-8 F-Lite 245 to the test to see how it stacks up to other Inov-8 models. This model is designed specifically for versatile training where you’re blending functional work with short runs.

Overall, I’m a fan of the Inov-8 F-Lite 245 and I could see it as being a viable cross-training shoe for versatile workouts. There are a few cons that I’ve found about this shoe, though, and I’ll discuss those below in my cons.

Inov-8 F-Lite 245 Review

Who Should Invest In the Inov-8 F-Lite 245?

The Inov-8 F-Lite 245 delivers strong construction and performance for versatile-focused training. I think if you’re someone wanting a model for blending a little bit of everything together, then the F-Lite 245 could be a good training shoe to explore.

More specifically, I feel as though the F-Lite 245’s construction will work best for athletes and lifters that train in an HYROX-like style. If you blend things like sled pushes, lifting, and short runs into one workout, then you’ll like the F-Lite 245’s performance.

Inov-8 F-Lite 245 Performance Review

This shoe’s ExteroFlow midsole is stable yet responsive and this shoe works for things like heavy squats and short runs that range from 1-3 miles. I also think this shoe will work best for those that like more “minimalist” and stable-feeling training shoes.

The outsole on this model features 3mm lugs that grip turf and different surfaces really well. I can also see this shoe working well for those that regularly program cross-training and athletic-style workouts indoors and outdoors.

Inov-8 F-Lite 245 Try On Review

While I like the Inov-8 F-Lite 245’s performance, there are athletes that I think should pass on this shoe. If you have flat and/or wide feet, I’d pass on this model, and this shoe’s lateral stability could be a little better.

Inov-8 F-Lite 245

Inov-8 F-Lite 245 Product Shot

Best For

  • Functional Fitness/CrossFit
  • Hybrid Workouts
  • Light Trail Runs
  • Lifting

Falls Short

  • For Cost-Efficiency
  • For Wide Feet
  • For Lateral Training

Inov-8 F-Lite 245 Pros

Over the course of my training and testing with the Inov-8 F-Lite 245, I found multiple pros and training contexts to enjoy this model. This training shoe has a few specific use cases where it should excel well.

  1. Good Training Shoe for Versatility-Focused Athletes
  2. Outsole Tread Provides a Nice Level of Grip
  3. Upper Is Breathable and Lightweight
  4. Good Shoe for Moderate Arches and Narrower Feet

The first thing to like about the Inov-8 F-Lite 245 is that it’s a strong training shoe for versatile training. More specifically, I like its performance for moderate strength training, short cardio sessions, and athletic-style workouts.

Inov-8 F-Lite 245 Training Shoe Review

If you’re blending multiple modalities into one workout, then the F-Lite 245 should be a strong shoe. For example, this is the type of shoe I wear for workouts where I’m doing squats, sled work, short interval runs, and medicine ball conditioning.

It’s a good model for tackling a little bit of everything and I could see it being a good option for athletes and lifters that train regularly with “HYROX-style”, AKA sessions where you’re blending a little bit of everything into one workout and don’t want to change shoes.

Inov-8 F-Lite 245 Lifting Review

In the context of running, I’d suggest keeping runs on the shorter end with this model. I think this shoe works best for running for those who love more “minimalist” feeling shoes with a bit more stability through their soles.

Another perk of the Inov-8 F-Lite 245 is its outsole tread and how aggressive it is for certain training contexts. This shoe has 3mm deep lugs and I found them to grip surfaces like turf, rubber gym floors, and even light trail terrain well.

Inov-8 F-Lite 245 Outsole Lug Depth

I could see the Inov-8 F-Lite working well for the athlete and lifter who regularly does cross-training sessions indoors and outdoors and needs a shoe with adequate traction and grip.

I also like the Dynamic Fascia Band construction on this shoe’s outsole and how it plays into this shoe’s fit and interaction with the ground. On that note, I do think this feature will be polarizing regarding fit, though, and I’ll expand on that below in my cons.

The third notable perk that I have with the Inov-8 F-Lite 245 is its upper construction regarding its breathability and lightweight build. If you prioritize breathability in your shoes, then I think you’ll resonate with the F-Lite 245’s knit upper.

Inov-8 F-Lite 245 Upper Construction

This model breathes exceptionally well, so for hot gym and outdoor settings, your feet will likely not run that how in this shoe. On top of its breathability, this shoe’s upper also form-fits the feet well and keeps this shoe’s weight on the lighter end.

I do think there are areas on this shoe where the upper in this model could be increased a bit regarding its security for certain training settings, and I’ll explain more on this below in the cons.

Inov-8 F-Lite 245 Knit Upper Construction

The last thing to like about the Inov-8 F-Lite 245 is that if you moderate arches and narrower feet, then I think you’ll really resonate with this shoe’s fit. Most Inov-8 training shoes that I’ve reviewed have very specific fits and this model is no different.

I think for those that resonate with this shoe’s fit last construction and have the foot anatomy that matches this shoe, then you’ll love the F-Lite 245’s fit and will likely feel as though, “this shoe feels like it was made for my feet”.

Inov-8 F-Lite 245 Cons

While the Inov-8 F-Lite 245 delivers a strong performance for most training contexts, I have found a few cons with this model that you’ll want to note before investing in them.

  1. Upper Around the Toe Box Could Be More Secure
  2. Heel Can Feel a Little “Blocky” At Times
  3. Not a Great Shoe for Flat and Wide Feet

The first drawback that I have with the Inov-8 F-Lite 245 is that the upper around the toe box could use more security. This model’s lightweight knit upper is great for saving weight and breathability, but it’s not the best for overall security.

For example, I wish there was a slightly thicker toe guard in this model. For lateral training, I felt a little foot overhang at the base of my lateral forefoot and the big toe when driving through the medial and lateral sides of my feet when doing agility work.

Inov-8 F-Lite 245 Upper Security

I think if you’re primarily working in the sagittal plane (front to back), then you likely won’t notice this whatsoever. Additionally, narrow feet likely won’t experience this either, however, neutral-width and wide feet should tread lightly here.

Another drawback that comes along with the Inov-8 F-Lite 245 is that its heel construction can feel a little blocky when training. If you’ve never worn Inov-8 shoes before, then I think this will be even more noticeable for you.

Inov-8 F-Lite 245 Heel Construction

It’s hard to explain, but I think because this model’s heel runs a little more on the narrow side it almost feels like you’re on a platform at times with this shoe, especially when breaking them in.

This is something that should subside for most lifters and athletes, and like my drawback above, I think wider feet will likely have more of an issue and discrepancy with the heel and last construction of the Inov-8 F-Lite 245.

Inov-8 F-Lite 245 Sizing Review

My final drawback with the Inov-8 F-Lite 245 is that I think this shoe will feel limiting for wide and flat feet. Following suit like most Inov-8 models, this shoe definitely runs a little more on the narrow and lean side.

This shoe has a fit scale of 4 for Inov-8, which puts on the wider end of their scale, however, I find the Inov-8 width scale to be more biased towards narrow and neutral-width feet. I think if you’re well over a D-width in your shoes, you’ll want to pass on this model.

Inov-8 F-Lite 245 Outsole Construction

In addition, I think this shoe’s Dynamic Facia Band (DFB) outsole construction will feel offputting for flat feet. This shoe has a “foot-like” fit to it, but for feet with moderate arches, I don’t think flat feet will enjoy the DFB feature in this shoe.


To break down the performance of the Inov-8 F-Lite 245, I’ll cover how this shoe performs in a wide range of settings. I’ll discuss this model’s performance for lifting, CrossFit, versatile training, short runs, and daily wear.

Every Inov-8 training shoe performs slightly differently in the gym, so it’s essential to make sure this model’s performance matches your needs well.

Inov-8 F-Lite 245 Performance Breakdown

Testing the Inov-8 F-Lite 245 for Lifting and CrossFit

In the context of lifting, the Inov-8 F-Lite 245 does okay, but it’s not my favorite Inov-8 training shoe for lifting. I think if you’re investing in an Inov-8 model for purely lifting, I’d look into the F-Lite G 300, F-Lite 260 V2, or F-Lite 235 V3.

For squats around 315 lbs, this shoe did an adequate job, and for things deadlifts around 405 lbs and lower, this shoe also did okay. My only complaints with this shoe for barbell training are the narrower heel and last construction. I think more width would be more comfortable.

Testing the Inov-8 F-Lite 245 for weight training

If you’re cycling barbell movements and keeping them lighter in intensity in a functional fitness workout, then I think this shoe will perform fine. It’s just not my favorite model for heavier strength days and weightlifting-focused sessions.

For CrossFit and functional fitness workouts, this model did an okay job. It’s stable enough for WODs where the main goal isn’t maximal strength and the ExteroFlow midsole should give you enough responsiveness for jump-heavy WODs.

Testing the Inov-8 F-Lite 245 for CrossFit

One area where I wasn’t a huge fan of the Inov-8 F-Lite 245 was for rope climbs. This model has “ROPE-TEC”, but honestly, this feature didn’t provide that much bite and I worry about the knit upper’s long-term durability if you’re hitting a ton of rope climbs. 

Testing the Inov-8 F-Lite 245 for Versatile Training

When it comes to versatile training I like the Inov-8 F-Lite 245’s performance for the most part. For HIIT workouts and explosive sessions, the lightweight build of this shoe gives them an athletic fit and feel, especially for jumping.

Testing the Inov-8 F-Lite 245 for versatile training

On top of this shoe’s weight, the Dynamic Fascia Band also gives this model an articulative feel. If you like lower stack heights in your training shoes and want something that feels more minimalist, then you should resonate with the F-Lite 245.

I also think the 3mm lugs on the outsole make this model a good pick for versatile sled work. For heavier sled pushes and pulls, I didn’t have many slip issues with this model and the outsole gripped the floor well.

Inov-8 F-Lite 245 Traction Review

My main complaint with the F-Lite 245 is that I did experience foot overhang in this shoe when doing lateral work. The knit that wraps the toe box could use a little more reinforcement for both security and durability purposes.

Overall despite my main complaint, the F-Lite 245 performed pretty well for versatile training. It has an athletic feel to it and should suffice in most versatile and functional fitness training settings.

Testing the Inov-8 F-Lite 245 for HIIT workouts

Testing the Inov-8 F-Lite 245 for Short Runs and Daily Wear

For short runs that are between 1-3 miles, the Inov-8 F-Lite 245 could be an okay option to explore. I think if you like stabler or more minimalist-feeling shoes for running, then you’ll enjoy the F-Lite 245’s performance.

More specifically, for distances you’d be running in settings like HYROX, I think the F-Lite 245 could be a good shoe. The ExteroFlow midsole has a nice level of pop and responsiveness for shorter runs.

Testing the Inov-8 F-Lite 245 for running

For long-distance runs, I’d suggest passing on the Inov-8 F-Lite 245. I’d also suggest passing on this shoe for long-distance running if you like more cushioned running shoes.

When it comes to daily wear, the Inov-8 F-Lite 245 can work if you have narrower feet. In this context, I don’t think the toe box will feel too snug for all-day wear. I have a neutral-width foot and didn’t mind this model for walking, but it wasn’t my favorite for all-day wear.

Testing the Inov-8 F-Lite 245 for daily wear

In the context of daily wear, I also like how breathable the knit upper is on this model. Note, the outsole with its more aggressive lug pattern can be a little hit or miss on slippery concrete surfaces, so I’d pass on this shoe for inclement weather daily wear.

Inov-8 F-Lite 245 Sizing

For the Inov-8 F-Lite 245, I think the sizing will vary based on your foot anatomy. If you have narrow and neutral-width feet, then you should be safe going true to size in this model.

This shoe’s width gives this model a snugger fit, especially through the toe box, which is why I think this is a narrow-biased training shoe. The narrower heel and moderate arch are also sizing factors to consider if you go true to size in this shoe.

Testing the Inov-8 F-Lite 245 sizing

If you have wide feet, you may want to size up a half-size to full-size in this shoe. For lifters and athletes who are notably wider than D-width feet, I’d suggest passing on this shoe because even if you size up, I think you’ll feel limited in this model.

  • Inov-8 F-Lite 245 Sizing Thoughts: Go true to size for narrow and neutral-width feet. Wide feet should consider passing on this shoe.

Inov-8 F-Lite 245 Sizing and Fit

If you have additional sizing and fit questions about the Inov-8 F-Lite 245 or how they compare to other training shoes, drop a comment below and I can help you out accordingly.

Price Breakdown

For the Inov-8 F-Lite 245, you can expect to pay $140 USD for this model. Compared to other Inov-8 training shoes, this price is in-line with other models and their prices.

I think if you’re wanting a shoe for hybrid-style workouts and cross-training and you have the foot anatomy that aligns with this shoe, then the price could be justified because it will feel comfortable for your needs.

Inov-8 F-Lite 245 price are they worth it

In addition, I think if you’re someone who loves high breathability with your trainers, then you’ll also resonate with this model due to its simplistic and breathable knit upper.

That being said, I do think the price for the F-Lite 245 is a little high at the end of the day. This shoe is pretty simple with its construction and I’m not convinced it’s truly a $140 USD training shoe model.

Inov-8 F-Lite 245 Toe Box Sizing

For example, when you compare this shoe to the F-Lite 260 V2, F-Lite 235 V3, and F-Lite G 300, the F-Lite 245 is by far the least tech-heavy shoe yet it costs the same as these models.

Inov-8 F-Lite 245

Inov-8 F-Lite 245 Product Shot

Best For

  • Functional Fitness/CrossFit
  • Hybrid Workouts
  • Light Trail Runs
  • Lifting

Falls Short

  • For Cost-Efficiency
  • For Wide Feet
  • For Lateral Training

Construction Details

The Inov-8 F-Lite 245 is arguably one of the more simple training shoes from Inov-8 regarding its construction. Below are some of the key construction features to note about this shoe.

  • Heel-to-Toe Drop: 3mm
  • Weight: 8.65 oz (for my size 10 model)
  • Removable Insole: Yes
  • Dynamic Fascia Band Outsole
  • Meta-Flex Tech In the Forefoot
  • ROPE-TEC Around Midfoot
  • Breathable Knit Upper
  • ExteroFlow Midsole
  • Mesh Tongue
  • 5 Core Eyelets

If you have additional construction-related questions about the Inov-8 F-Lite 245, drop a comment below and I can help you out accordingly.

Takeaway Thoughts

The Inov-8 F-Lite 245 is a good training shoe for tackling versatile workouts. This model is lightweight, breathes well, and delivers a pretty well-rounded construction and performance.

If your training is primarily built around versatile workouts and you work out in a HYROX-like fashion where you blend lifting with short runs and athletic-style work, then you should enjoy the F-Lite 245.

That being said, there are contexts where this shoe could be better, though. For example, its upper could be a little more secure and it runs a little narrow.

If you have additional questions about the Inov-8 F-Lite 245, drop a comment below or reach out to me personally via Instagram (@jake_boly or @that_fit_friend).

Jake Boly, CSCS, MS Sports Science

Jake Boly, CSCS, MS Sports Science

Jake Boly is the Founder and Editor-In-Chief of That Fit Friend. He's often regarded to as a go-to resource in various performance shoe communities. He’s been formally reviewing shoes and training gear for over 7 years and has hand-tested over 400 pairs of shoes. Jake is known on the internet and YouTube for blending his review process with his educational, strength sports, and personal training background.

Jake has a Masters in Sports Science, a Bachelors in Exercise Science, a CSCS, and he's been personal training for over 10 years helping hundreds of clients get stronger, lose weight, and accomplish their goals. He uses his exercise science brain and personal training background to make curated and thoughtful review content on the fitness gear he's testing.

2 thoughts on “Inov-8 F-Lite 245 Review | Good Versatile Trainer for HYROX-Style Workouts?”

  1. When you say it is not good for flat feet, do you mean it has no arch support? I have healthy/moderate arches and arch support actually gives me pain, so I tend to wear Vivobarefoot shoes. I see these are heavily marked down right now though and want to try them out!

    1. Hey! When I reference flat feet in this context, it’s intended to describe foot shape, not necessarily that you need arch support. I’m not a believer in everyone needing arch support etc., so in this example, I mean that the 245 will likely have too much arch for you and the midfoot will run too narrow to let your arch do its natural thing! I’d pass on these based on the info you provided.

      The 235 V3 would be a better option if you can find them on sale!

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