Nike Air Max Alpha Trainer 6 Review: Good Shoe for the Gym?

Who Should Buy the Air Max Alpha Trainer 6?

This shoe checks more boxes than the Alpha Trainer 5. There’s no doubt about that. Nike’s rework of this shoe helps it perform better across the board. And at $95, or on sale at $70-$80, it makes a solid case for itself as a good general budget trainer. This shoe is for you if…

1. You’re a beginner or intermediate lifter. This shoe will be more than satisfactory for your needs, especially if you like the way they look or you’re a fan of the Air Max line.
2. You need arch support and like a more aggressive taper in the toe box.
3. You are looking for something with solid ankle support and a more planted feel in the heel.

Who Should Skip the Air Max Alpha Trainer 6?

1. If you’re focused on strength and power training, find something more sport-specific. This shoe simply won’t cut it if you’re pushing heavy deadlifts or power cleans or squats.
   • Better Alternatives: Nike Metcon 9 and Adidas Dropset 3
2. If you have a flatter foot, the higher arch support here will be uncomfortable. And the lack of a removable insole will only make it worse.
   • Better Alternatives: Nike Flex Control 4 and Born Primitive Savage 1
3. If you want a shoe for cross-training and athletic style training, keep looking. This shoe is straight up too clunky for those dynamic movements.

I’ll go into more detail and provide some better alternatives, Nike and otherwise, when I break down the performance of this shoe here in a bit.

Sizing & Fit

About My Feet: I have a normal arch/instep and my feet come in at an E/EE width. The length of my left and right foot are consistent with one another, and I size as a true US 10 for most companies’ sizing charts.

Fit Breakdown:

• Narrow feet (<D): True to size
• Medium width (D): True to size
• E and wider (E/EE+): size up a half size

If you’ve worn Nike training shoes before and have a narrow or medium-width foot, you can likely stick with your usual size. I have a slightly wide EE-width foot and tested these in my normal size 10. It was snug, almost too snug, especially through the toe box. It wasn’t so bad they were unwearable, but it was definitely noticeable during longer wear times.

Performance Breakdown

A Beginner’s Lifter, 7/10

If you’re sticking to machine work, accessory lifts, or moderately loaded barbell exercises (under 400 lbs), the Alpha Trainer 6 will get the job done. It feels more grounded than the 5 thanks to the added stability through the boot and ankle. The TPU heel wrap creates a nice locked-in feel that works well for movements like RDLs and hack squats.

Ask this shoe to articulate or flex, and you’ll be disappointed. There’s minimal flexibility through the forefoot and the air tech in the heel compresses too much under heavy load for this to be of much use in heavier lifts. And good luck doing anything involving power generation like power cleans.

Bad news for all the calf trainers out there, there’s just no mobility up front. You’re not going to get a full enough range of motion through the forefoot to get a decent calf workout. A huge bummer, I know.

For hypertrophy work or machine work? Totally serviceable. For anything else, check out the Metcon 9 for a shoe that has a good mix of articulation and stability.

Undynamic Cross-Trainer: 5.5–6/10

I’ll be blunt, this shoe does not want to move dynamically. At all. Sure, the flat, rigid platform is stable, but it doesn’t transition well. Quick feet drills, plyometrics, and lateral work all feel awkward and like you’re on the verge of losing balance.

In class-based training environments like F45, OrangeTheory, or circuit HIIT, this shoe would be frustrating. If classes are your jam, check out the Nike Free Metcon 6, Inov8 F-Fly, Puma Nitro Squared, or RAD ONE V2.

The Alpha Trainer 6 is simply more suited for static work. Think jump rope or straightforward box jumps. The moment you ask it to do agility drills or plyo work, the clunkiness takes over. It becomes a limiting factor.

This is a shoe that wants to plant and stay there.

Short Runs, Nope

I didn’t run in these. And you probably shouldn’t either. 

The high heel, stiff ride, and clunky transition make them feel like dragging cinder blocks. The Air Max heel might appeal from a comfort standpoint, but it’s all wrong for any kind of running stride. Peep the Nike Air Zoom TR 1 for more running-friendly Nike trainer.

Decent Daily Driver: 7/10

Now here’s where this shoe might make the most sense. If you’re wearing them around casually, running errands, standing all day, or walking the dog, the extra ankle support and cushioned heel will feel good. Provided you don’t have a flat or wide foot.

The mesh upper breathes decently, and the structure through the boot offers some nice support for tired feet. Just watch for that tongue slide if you like to wear your shoes a bit looser. 

And, word of caution, if you’re someone who wears custom orthotics, be aware that the insole isn’t removable. Could be a tight squeeze.

Construction and Materials

This shoe, in my size 10, comes in at a slightly heavier 13.7 oz. Nike doesn’t list the heel-to-toe drop on their site, and they haven’t responded to my inquiries, but my best guess is the Alpha Trainer 6 has a 4 mm drop.

The extended outsole on the toe is a nice touch for added durability. And the synthetic overlay on the toe box, which stops just before the toe break, adds enough structure and support without creating too much friction.

The upper has a chain link mesh overlay through the fore and mid foot with 6 core eyelets running up. No extra eyelet for lace lock here. Underneath the laces, the padded mesh tongue isn’t gusseted, but it does have an added loop if you need to secure it into place.

The boot also features a padded mesh material adding to an already structured boot. It features a high cup with some additional TPU wrapping. You may find it takes a bit more time to break in the padding, especially if you regularly experience achilles rub in your current shoes. Some manual working of the boot can help speed this up.

There is a medium density foam midsole through the forefoot and mid foot that terminates right before the heel. The heel features Nike’s Air Max tech. It’s too much compression for my liking, especially during lifting, but it’s a comfortable ride for daily, non-training use.

Underneath, the outsole is a sticky rubber tread that runs the full length of the shoe. The herringbone pattern on the fore and mid foot does a great job at grip on a lot of different surfaces, just don’t ask it to be flexible.

Final Verdict

Would I buy this shoe again? No. 

But that doesn’t mean it’s trash.

It’s a massive step forward from the Alpha Trainer 5, and that’s worth acknowledging. It’s more stable, and a better-built shoe overall. And for certain athletes, especially beginners, casual lifters, or people who just want something that looks good and feels supportive, it’ll work.

But in the $105 range? Nike has stronger offerings. The Free Metcon 5 is more versatile. The Flex Control 4 is more flexible and budget-friendly. The Metcon 9 offers way more training power for only a bit more cash.

If you find this model on sale and fall into the “new to the gym” category, sure, give it a run. Everyone’s training journey starts somewhere.

Just don’t expect this to be the shoe that grows with you long-term.