Home » Nike Air Zoom SuperRep 3 Review | Good HIIT Shoe Or Over-Engineered?

Nike Air Zoom SuperRep 3 Review | Good HIIT Shoe Or Over-Engineered?

The Nike Air Zoom SuperRep 3 is a HIIT-focused training shoe designed with Nike’s proprietary Zoom Air technology. This model is interesting and is definitely one of the more unique HIIT shoes on the market.

For active recovery days and casual HIIT workouts, I’ve enjoyed wearing and testing the Nike SuperRep Go 2 and Nike SuperRep Go 3 Next Nature Flyknit. Similarly, the Air Zoom SuperRep 3 has definitely been one of the more unique shoes I’ve tested lately.

This model has a high degree of “bounce” to it, especially through the forefoot with its dual Zoom Air packets. While the Nike Zoom Air SuperRep 3 performs pretty well and I like its novelty, I have a few cons with this model.

In this Nike Air Zoom SuperRep 3 review, I’ll cover a variety of topics to help you decide if this shoe is a good fit for your training wants and needs.

Nike Air Zoom SuperRep 3 Review

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Who Should Invest In the Nike Air Zoom SuperRep 3?

The Nike Air Zoom SuperRep 3 can be a good training shoe for anyone needing a model specifically for classes and casual HIIT workouts. In these training contexts, the Air Zoom SuperRep 3 does a pretty solid job.

This shoe’s dual Zoom Air packets in the forefoot give this model a responsive feel when working on the forefeet. For things like jump rope, squat jumps, and explosive alternating lunges, this shoe excels.

Nike Air Zoom SuperRep 3 Try On Review

I think if you’re someone who likes a lot of tech in their training shoes and enjoy trying new things, then the Nike Air Zoom SuperRep 3 could be worth exploring. This is a unique shoe that has an interesting performance and fit.

That being said, if you’re wanting a shoe for serious HIIT workouts where you’ll be doing a lot of plyometrics, sprint work, and lifting, I feel as though the Nike Air Zoom SuperRep 3 will fall short. This shoe can sometimes feel pretty clunky, and its lack of articulation can be a turnoff for some.

Nike Air Zoom SuperRep 3

$120

Nike Air Zoom SuperRep 3 Product Shot
3.8
Stability
3.8
Versatility
3.7
Durability
3.9

Best For

  • Class-Style Workouts
  • Bodyweight Workouts
  • Light Lifting
  • Some HIIT Workouts

Falls Short

  • For Multi-Directional Workouts
  • For Intense HIIT Workouts
  • For Minimalist Shoe Lovers

Nike Air Zoom SuperRep 3 Pros

Over the course of my testing and training with the Nike Air Zoom SuperRepo 3, I found a few things to enjoy about this model.

  1. This Shoe Has a Nice “Bounce” To It
  2. Good Shoe for Casual HIIT Workout/Classes
  3. Breathable and Lightweight Upper

The first aspect to like about the Nike Air Zoom SuperRep 3 is that it has a nice level of bounce and responsiveness to it. If you’re a fan of Nike’s Zoom Air units in shoes, then I think you’ll resonate a lot with this model.

Nike Air Zoom SuperRep 3 Midsole Construction

It took me about 3-4 sessions to adjust to this shoe’s feel, but once I did, I appreciate the contexts in which this shoe will excel. The forefoot, midfoot, and heel in this model all have a responsive feel, and the forefoot has an exceptional bounce to it.

While I don’t think this shoe is for everyone, it can be a good option for those that like more features in their shoes, want a more maximal-style shoe, and enjoy the Nike Zoom Air tech technology.

Nike Air Zoom SuperRep 3 Zoom Air Packets

Another pro with the Air Zoom SuperRep 3 is that it does perform well for more casual HIIT and class-style workouts. This model is not my favorite shoe for dedicated power training due to its clunkiness. However, if you regularly incorporate power-focused exercises in conditioning workouts, you’ll likely enjoy this shoe.

For example, this would not be my go-to HIIT shoe for focusing on broad jumps, but for a conditioning circuit that included things like squat jumps, and explosive lunges, this shoe does well.

Nike Air Zoom SuperRep 3 Midsole Performance

I feel as though there’s a threshold in which this shoe’s performance will start to fall off for HIIT workouts, so if you’re using this model mindfully, knowing that aspect, and wanting them for class-style sessions, I think you’ll enjoy the performance you get out of this shoe.

The final aspect that I like about the Nike Air Zoom SuperRep 3 is that its upper construction breathes pretty well. If you’re going to be using this model in classes or for outdoor sessions, you should get a nice level of breathability from this shoe’s upper.

Nike Air Zoom SuperRep 3 Upper Construction

The mesh feels lightweight and it form fits around the forefoot and midfoot well to give you a nice level of security. I’m not the biggest fan of the boot construction in this shoe, though, and I’ll discuss that below.

Nike Air Zoom SuperRep 3 Cons

Despite liking the Nike Air Zoom SuperRep 3 for some training contexts, I found a few cons to note about this model before investing in them.

  1. Heel Security Can Be Hit Or Miss
  2. Shoe Can Feel Clunky In Certain Training Contexts
  3. This Model Can Squeak a Little Bit

The first drawback to note with the Nike Air Zoom SuperRep 3 is that its heel security can be a little hit or miss. This model’s heel construction doesn’t have the best support, so it can sometimes feel a little loose.

Nike Air Zoom SuperRep 3 Heel Security

More specifically, I could see this being an issue for anyone with thinner ankles and heels. In this context, I could see boot security and heel slip potentially being an issue. If you like training shoes with more ankle support, you may want to explore other options.

Another drawback to the Air Zoom SuperRep 3 is that it can feel a little blocky and clunky at times. The stack height of this model is pretty high, which is not necessarily a bad thing. However, with thicker shoes, you can run into the issue of them feeling heavy.

Nike Air Zoom SuperRep 3 Stack Height

I felt the clunkiness of the Air Zoom SuperRep 3 most when doing more explosive athletic-style training. When doing things like broad jumps or get-ups blended with jumps, I felt like the thick midsole of this shoe actually took away from my performance.

My final drawback with the Nike Air Zoom SuperRep 3 is that this model can squeak a little bit when first breaking them in. Similar to Nike shoes like the Nike Zoom Metcon Turbo 2, this model’s squeak can be pretty annoying.

Nike Air Zoom SuperRep 3 Outsole Construction

I think the squeak in this model is due to the Zoom Air packets in the forefoot and the rubber outsole construction. It’s interesting because you’ll notice this on some surfaces like wooden floors, but on turf and rubber gym floors, this isn’t a huge issue.

Performance

To break down the performance of the Nike Air Zoom SuperRep 3, I’m going to discuss how this model performs for lifting, versatile training, short runs, and daily wear.

This way, if you’re thinking about investing in the Air Zoom SuperRep 3 for your training, you can better decide if this model fits your training needs well.

Nike Air Zoom SuperRep 3 Performance Overview

Testing the Nike Air Zoom SuperRep 3 for Lifting

In the context of lifting, you’ll want to keep your sessions lighter in nature when using the Air Zoom SuperRep 3. This shoe’s stack height and over stability will be limiting for heavy strength workouts.

For example, this would not be your best training shoe for squats, deadlifts, or heavy machine and lower body accessory work. If you want this shoe for more casual and light lifting, then they’ll work pretty well.

Testing the Nike Air Zoom SuperRep 3 for Lifting

I started to notice this shoe start to compress when deadlifting around 185 lbs and performing walking lunges with 50 lbs. The thickness of the midsole makes it difficult to stabilize in this model.

If you’re mostly focused on classes and HIIT workouts and plan to use this model very casually in the gym, you should be safe doing so. Just note that its stability will be capped. For a lifting-focused Nike shoe, I’d suggest exploring the Metcon 7 or Metcon 8.

Testing the Nike Air Zoom SuperRep 3 for Working Out

Testing the Nike Air Zoom SuperRep 3 for Versatile Training

When it comes to HIIT, class-style workouts, and athletic-focused training, the Air Zoom SuperRep 3 does an adequate job. There are two things that I like about this model and two issues that I have with it.

The first thing to like is the “bounce” you get with the Zoom Air packets and midsole construction. If you’re doing things like jump squats, explosive lunges, and jump rope, you’ll enjoy this feature in this model, and these are areas where I’ve enjoyed this shoe.

Testing the Nike Air Zoom SuperRep 3 for HIIT Workouts

Another aspect that I like with this model is the breathability through this shoe’s upper. Even if I wore thicker socks for my sessions, I never had an issue with my feet getting too hot in this model.

Now, when it comes to my issues with this shoe, my first complaint is that I almost feel that this model is over-engineered. As I got more serious with my training, I started to notice the midsole lacked stability when I needed it most. This is definitely a more casual training shoe.

Testing the Nike Air Zoom SuperRep 3 for Conditioning Workouts

For example, when cutting, doing agility work, or trying to dig really hard into the forefoot for lateral movement, I almost felt disconnected from the ground. This is not going to be the HIIT shoe for those that love more minimalist-style shoes.

My second issue is heel security. I had to wear thicker socks for most of my sessions to promote a more secure fit around this shoe’s boot. This is not ideal, and I think this will be an issue for others with narrower feet.

Testing the Nike Air Zoom SuperRep 3 for Classes

Testing the Nike Air Zoom SuperRep 3 for Short Runs, Walking, and Daily Wear

For running, I think you can get away doing shorter bouts of running in the Nike Air Zoom SuperRep 3. For example, if you like to tack on 1-3 miles pre or post-workout for warm-up or cooldown, then you should enjoy this shoe’s overall ride.

This model’s comfort is not the issue for running; more so, it’s the thickness of this model and how it can actually hinder ground feedback when running. Plus, I would suggest opting for more running-specific shoes that will better support performance.

Testing the Nike Air Zoom SuperRep 3 for Daily Wear

For walking and daily wear, I’ve enjoyed the performance of Air Zoom SuperRep 3 for the most part. This shoe is comfortable, so I think it could be a viable option for those that plan to use it for long walks.

My only gripe with this model for daily wear is that I worry its long-term durability could take a hit in this context. With the exposed foam on the midsole, I would say try to limit this shoe’s use to dryer settings where water and mud won’t break down this shoe’s midsole.

Testing the Nike Air Zoom SuperRep 3 for Running

Nike Air Zoom SuperRep 3 Sizing

For the Nike Air Zoom SuperRep 3, you should be safe going true to size in this model. The length of this shoe fits true, and the width is what I would describe as neutral.

Two other sizing notes that I have with this model include its arch support and heel construction. This model has a fair amount of arch support for training shoes, so if this is something you often enjoy in shoes, I think you’ll enjoy this aspect.

Regarding the heel construction, the heel of this shoe can be a little loose at times. I think if you have narrow feet or typically have a lot of room at the end of your toe box in your true-to-size shoes, you may want to size down a half size. This could help prevent heel slip issues.

  • Nike Air Zoom SuperRep 3 Sizing Thoughts: True to size for most.

Nike Air Zoom SuperRep 3 Sizing and Fit

If you have additional questions regarding the sizing and fit of the Nike Air Zoom SuperRep 3, drop a comment below.

Price Breakdown

For the Nike Air Zoom SuperRep 3, you can expect to pay $120 USD. Compared to other HIIT-focused training shoes, I find this price point to be a little hit or miss.

I think it’s a decent price if you go into this model wanting it for more casual training. Additionally, I also think fans of the Nike Air Zoom SupeRep training shoe line will enjoy this model and iteration.

Nike Air Zoom SuperRep 3 Insole Construction

For everyone else, this shoe’s price can be a miss due to it lacking a high level of versatility for different training contexts. For example, if you want a pair of shoes for HIIT and lifting, you could find models with similar prices that will outperform this shoe.

Shoes like the Reebok Speed 22 TR, Nike SuperRep Go 3 Next Nature Flyknit, and New Balance FuelCell Shift TR are all comparable models with lower price points.

Nike Air Zoom SuperRep 3

$120

Nike Air Zoom SuperRep 3 Product Shot
3.8
Stability
3.8
Versatility
3.7
Durability
3.9

Best For

  • Class-Style Workouts
  • Bodyweight Workouts
  • Light Lifting
  • Some HIIT Workouts

Falls Short

  • For Multi-Directional Workouts
  • For Intense HIIT Workouts
  • For Minimalist Shoe Lovers

Construction Details

There are a lot of interesting and unique construction details that go into the Nike Air Zoom SuperRep 3. Below are some of the key construction details to know for the Nike Air Zoom SuperRep 3.

  • Heel-to-Toe Drop: 9mm
  • Weight: 13.35 oz (for my size 10 model)
  • Removable Insole: Yes
  • 2 Forefoot Air Zoom Units
  • Mesh Upper
  • Full Rubber Outsole
  • 5 Core Eyelets
  • External Lateral Forefoot Support
  • Foam Midsole

If you have additional construction questions about the Nike Air Zoom SuperRep 3, drop a comment below.

Frequently Asked Questions (FAQ)

Q:
Are the Nike Air Zoom SuperRep 3 good for HIIT?

A:
The Nike AirZoom SuperRep 3 can be a good shoe for HIIT workouts that you'll do in classes. In this setting, they work pretty well. Outside of this, I feel they can somewhat fall short for HIIT workouts that include a lot of plyometrics and sprinting.

Q:
Can you run in the Nike Air Zoom SuperRep 3?

A:
The Nike Air Zoom SuperRep 3 will be best for interval runs and runs that are under one mile in length. These will suffice if you're doing quick bouts of running in a HIIT workout. However, their clunky construction makes them not ideal for longer runs.

Q:
Are the Nike Air Zoom SuperRep 3 true to size?

A:
Most should be safe going true to size in the Nike Air Zoom SupreRep 3. Their length fits true, and they have a neutral width. The heel in this model can be a little spacious, so if you're worried about heel slip, then size down a half size.

Takeaway Thoughts

The Nike Air Zoom SuperRep 3 is an interesting training shoe. I can see its utility for some workout contexts, and I do think some of the tech features in this model provide this shoe with a unique experience.

If you like Nike Zoom Air tech, I could see you enjoying the Air Zoom SuperRep 3, especially for more casual HIIT workouts and classes.

For those that want a shoe for more serious training or a shoe that has more articulation, I think the Nike Air Zoom SuperRep 3 can fall short with these asks. Despite being made less clunky, this model still has a heavier and blocky feel in certain settings.

If you have additional questions about the Nike Air Zoom SuperRep 3, drop a comment below or reach out to me personally via Instagram (@jake_boly or @that_fit_friend).

That Fit Friend is a site that is supported by myself (Jake Boly) and its readers. If you purchase products through affiliates links on this site, then I may receive a small commission on the sale. These commissions help keep the lights on here at That Fit Friend so I can continue to create content and they help me purchase new models to review!

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Jake Boly

I've been in the fitness and strength training industry for nearly a decade. In that time, I've trained hundreds of clients, written thousands of articles, reviewed over 100+ pairs of training shoes, and have produced a large list of training videos. I live and breathe fitness and training gear, and I think it's important that reviewers walk the walk with the gear they're testing. As for my educational background, I have my Masters in Sports Science, Bachelors in Exercise Science, and have my CSCS.

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