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Nike Metcon 6 Review | Best Training Shoe for Stability?

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The Nike Metcon 6 has a plethora of performance aspects going for it when it comes to supporting serious training. This model is a leveled-up Nike Metcon 5 and is one of the better cross-training shoes on the market for promoting overall stability when lifting.

With so many Nike gym shoes on the market, it can be overwhelming trying to decide if the Nike Metcon 6 is the best model for your needs.

Who Should Buy the Nike Metcon 6?

The Nike Metcon 6 is a really good cross-training shoe for serious lifters and functional fitness athletes. The split outsole provides a nice balance of versatility and stability, and the additional Hyperlift inserts make this a good cross-training shoe for those who love lifting with an elevated heel.

If you’re looking for a stable and versatile cross-training shoe with a 4mm heel-to-toe drop and a decent amount of breathability, then the Nike Metcon 6 will be a really good option for you.

Nike Metcon 6


Best For

  • Lifting Heavy
  • Functional Fitness Workouts
  • Casual Agility Workouts

Falls Short

  • Daily Comfort
  • Longer Runs
  • Budget-Friendliness

Nike Metcon 6 Pros

Throughout my training sessions, there are three main pros that I’ve found in training with the Nike Metcon 6.

  1. Stable Outsole
  2. Split Insole Construction
  3. Breathable and Durable Upper

The first aspect that I like about the Nike Metcon 6 is the stable outsole construction. This model features a stable rubber outsole with fairly good traction which makes it a good option for stability in multiple settings. Plus, the midsole is also fairly stable and “minimalist-esque” in this model.

Another pro to the Nike Metcon 6 is the split insole construction. The insole in this model features two different materials from the mid-foot to the forefoot, you’ll have a more responsive insole material, and then from the mid-foot to the heel, you’ll have a much more stable material. This is great for things like heavy squats and deadlifts.

The last thing worth mentioning is the upper construction. The Nike Metcon 6’s mesh upper is much more breathable than the Metcon 5’s construction. In addition, the upper also features synthetic materials around the toe box and mid-foot to increase the overall durability of this model.

Nike Metcon 6 Cons

Despite liking the Nike Metcon 6 across the board for performance, there are two cons I could see others having with this model.

  1. Not Great for Cardio-Esque Training
  2. Price

The first potential con is that this model is not going to be the best for longer runs and more cardio-focused training. I love the stability in this model, but if you’re someone who doesn’t necessarily need a ton of stability and you like to train in a more cardio fashion, then you may want to look for a training shoe that has a more responsive model and versatile construction.

Another drawback to the Nike Metcon 6 is the price. This model sits around $130 which makes it one of the more costly training shoes on the market. If you’re looking for a Nike Metcon model and want to save a little money, then I would recommend looking for older models like the Metcon 5.

Nike Metcon 6 Performance

Compared to previous Nike Metcon models, the Metcon is up there for my preferred model (the 4 is still my fave though!) Below, I’ve provided my thoughts on how the Nike Metcon 6 performs in lifting, plyometrics, and day-to-day/shorter run settings.

Nike Metcon 6 Performance (1)


The Nike Metcon 6 performs well in lifting settings. The outsole and midsole are plenty stable for supporting a variety of loads and I’ve squatted up to 365 lbs in this model with no issues with compression and have deadlifted up to 475 lbs.

Plus, the additional Hyperlift insert is another perk of this model because it raises the heel elevation to 12mm. This is great for anyone who loves lifting with an elevated heel but doesn’t want to invest in a pair of weightlifting shoes.

Agility and Plyometrics

With agility and plyometrics, I think this model does a fairly good job of supporting performance. It’s stable and the split insole construction does provide a bit of responsiveness in the forefoot. This is pretty noticeable during repetitive bounding activities.

I also think folks who like having a “low-to-the-ground” feeling in their cross-training shoes will like this model for that aspect. It won’t be the most niche when it comes to athletic-style training, but the Metcon 6 gets the job done for this performance ask.

Day-to-Day and Shorter Runs

On a day-to-day basis, the Nike Metcon 6 is what you’d expect from a more stable cross-training shoe. It’s not going to be the most comfortable ride, but you can certainly wear it for errands, walking the dogs, etc. with no issues.

For shorter runs, this model is also okay and if you’re a forefoot runner, you’ll likely like this model’s fit and feel. For longer runs that are over 3-miles, you’re going to want to find an option that is much more niche in its construction, in my opinion.

Nike Metcon 6 Sizing

For sizing and fit, I think most athletes and lifters should be safe going true-to-size in the Nike Metcon 6. This model’s length fits true and the toe box has an adequate amount of room for toe splay. If you’ve ever worn Nike Metcon, then opt for your normal sizing.


For the Nike Metcon 6, you can expect to pay around $130. Unfortunately, Nike is pretty particular about where their products are held, so if you want to save a few dollars, then you might want to shop around other retailers for marked-down colorways.

Construction Details

Below, I’ve listed some of the major construction features that come along with the Nike Metcon 6. There’s a lot that goes into this model and I would highly suggest checking out my video review above and skipping to 8:06.

  • 4mm Heel-to-Toe Drop
  • Mesh Upper
  • Full Rubber Outsole
  • Split Insole
  • Wider Heel/Boot Construction

Takeaway Thoughts

I like the Nike Metcon 6. It’s certainly one of my favorite Nike Metcon models and for good reason. This trainer offers a great amount of stability and does an okay job at tackling versatility across the board.

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 “Nike Metcon 6 Review | Best Training Shoe for Stability?”

  1. I hear people say go up half a size on metcons.
    I wear size 15
    Half size up is not an option. Reebok nano is not made in 15. Which shoes do you suggest:
    YMCA boot camp, weight lifting,
    I am 61, had both knees replaced 3 years ago.
    Since then have done two backpacking trips 40 miles each, one Spartan sprint

    1. It depends on foot anatomy, tbh. If you’re nervous of them being snug, then going up a half size is a safe call. Plus, if you generally work well in Reeboks, they you likely have a foot that’s a tad on the wider side, so half up would be a good call for your context!

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