The Nike Metcon 6 versus the Nike Metcon 7 is the cross-training shoe showdown we’ve all been waiting for. Both are fantastic cross-training shoes in their own right and each has its own list of pros and cons. The Nike Metcon 6 is constantly praised for its stability, while the Nike Metcon 7 has ushered in a new age of Nike Metcon cross-training shoe tech.
If you’re a Nike Metcon fan, then you’ve like been on the fence wondering which Nike training shoe models to go with. Should you invest in the Nike Metcon 6 or go for the latest Nike Metcon 7?
In this article, we’re going to dive into all of the major differences between the Nike Metcon 6 and the Nike Metcon 7. We’ll talk about construction, performance, and sizing differences that are worth noting.
- Nike Metcon 6 Vs Nike Metcon 7 Performance
- Nike Metcon 6 Vs Nike Metcon 7 Construction Differences
- Nike Metcon 6 Vs Nike Metcon 7 Durability
- Nike Metcon 6 Vs Nike Metcon 7 Sizing and Fit
- Metcon 6 Vs Metcon 7 FAQS
- Price Comparison
If you’re looking into new cross-training shoes, make sure you try out the That Fit Friend Cross-Training Shoe Calculator to be matched with models that fit your needs best!
Nike Metcon 6 Vs Nike Metcon 7 Performance
The Nike Metcon 6 and Nike Metcon 7 both perform really well across the board, however, there are a few stark differences between the two worth noting. We’ll break this performance section into three parts including lifting, HIIT training, and running.
Stability When Lifting
When it comes to lifting, both the Nike Metcon 6 and Nike Metcon 7 offer plenty of stability. I’ve deadlifted over 500 lbs in each cross-training shoe and never had any major issues with compression and stability. I think most folks who train under 500 lbs will be plenty fine with each model’s ability to promote stable positioning.
On top of this, I like the outsole construction that comes along with each model. The full rubber outsoles promote a solid amount of traction and the flatter toe and heel of each model really ground the foot.
The Nike Metcon 7’s outsole is a bit more athletic in nature but still feels flat and grounded when training. The last aspect to note about these models and their lifting performance is their Hyperlift usage.
Suggested Read: 7 Best Cross-Training Shoes In 2021 | My Top Picks for CrossFit, Lifting, and More!
In the Nike Metcon 6, you get additional Hyperlifts that raise the heel from 4mm to 12mm. This is useful for folks who want to promote dorsiflexion when training. In the Nike Metcon 7, the Hyperlifts are built-in to the heels and the Metcon 7 has a static heel-to-toe drop of 7mm.
Better Shoe for Lifting: It’s close, but the Metcon 6 has a slight edge. Plus, the Metcon 6 comes with the inserts which many love for lifting and the Metcon 7 does not.
Nike Metcon 6
- Lifting Heavy
- Functional Fitness Workouts
- Casual Agility Workouts
- Daily Comfort
- Longer Runs
HIIT Training, Agility, and Plyometrics
For HIIT training, agility workouts, plyometrics, and classes, both shoes work, but I think there’s a pretty clear winner. The Nike Metcon 7 implemented Nike React Foam into its midsole. This provides this model with a nice level of reactivity especially through the forefoot that the Nike Metcon 6 lacks.
Nike uses their React Foam in various running, training, and cross-training shoes like the Nike React Metcon Turbo. This foam is fairly soft and responsive, so when doing multiple bounding activities in one session, the feet don’t feel nearly as beat up when training on this material.
Suggested Read: Nike Metcon 7 Vs Nike React Metcon Turbo | Which Is Better?
In the Nike Metcon 7, I’ve found that the shoe’s overall performance feels a bit better for most athletic movements than the Nike Metcon 6. Basically, I think the Nike Metcon 7 does a better job of walking the line between being stable for lifting and responsive and comfortable for HIIT training and similar activities.
Better Shoe for HIIT, Agility, and Plyometrics: Nike Metcon 7
Nike Metcon 7
- Heavy Training
- CrossFit Workouts
- Rope Climbs
- Plyos and Agility Workouts
- Short Runs
- For Long-Distance Runs
- For Wider Feet
To be honest, neither the Nike Metcon 6 or Nike Metcon 7 is that great for running. When performing workouts with running, I’ll try to cap distance to no more than 1-mile at a time when training in either of these shoes. In addition, in the Nike Metcon 6, I try to limit running in them as much as possible.
For shorter runs, I think the Nike Metcon 7 has a slight edge and that’s due, once again, to its additional Nike React Foam.
I’d recommend adopting a forefoot strike when running in this model and they should be fairly comfortable for distances between 100-meters and 1-mile.
The Nike Metcon 6’s overall stability hinders its running, especially for anyone who doesn’t have a forefoot running style. The heels tend to beat up athletes that don’t run more on their forefeet.
Better Shoe for Short Runs: Nike Metcon 7
Nike Metcon 6 Vs Nike Metcon 7 Construction
If there’s one part of this article that is super interesting, it’s this construction section. Compared to the Nike Metcon 6, which was super similar to the Nike Metcon 5, the Nike Metcon 7 has received pretty much a full construction overhaul.
Below, I’m going to discuss different parts of the shoe and break them into sections to help with digestibility and hopefully to better highlight Nike Metcon 7 changes.
In the Nike Metcon 7, the outsole has been brought in slightly at mid-foot and the heel now has more convexity to it. The tread also has been redone from the previous Nike Metcon 5 and 6 outsole tread.
The purple slits you see on the forefoot of the Nike Metcon 7 are super maneuverable and that’s actually the Nike React Foam midsole. This is a pretty big difference compared to the fully rubber outsole of the Nike Metcon 6.
On the heel of the outsole of the Nike Metcon 7, there’s also a cut where you can see the Hyperlift construction. This gives this model a similar heel outsole construction to something like the Nike Romaleos 4.
The major midsole difference in the Nike Metcon 7 is that it utilizes Nike React Foam throughout the entirety of the shoe. This is a big change for the core Nike Metcon line, and in my opinion, it’s a move to make the Metcon 7 a bit more versatile in nature.
As opposed to the lower midsole and outsole construction blend of the Nike Metcon 6, you can clearly see the well-defined Nike React Foam midsole in the Metcon 7. The circles in the image below highlight the Nike React Midsole in the Metcon 7.
In the Nike Metcon 6, there isn’t really a ton of midsole to work with. What provided the Nike Metcon 6 with its versatility, for the most part, was its dual-textured insole.
The lack of thick midsole and rubber outsole that wraps up the entirety of the shoe is what provides the Nike Metcon 6 with its super stable fit and feel.
I think both midsoles have their pros and cons. Personally, this is where understanding the context of your needs could factor into which midsole would be best for your performance.
The Nike Metcon 7’s upper construction has been changed to a slightly softer mesh material. It’s fairly breathable and the upper has some additional synthetic materials covering the medial toe box, which is nice for durability during toe dragging exercises like burpees.
Overall, this is a pretty big change compared to the Nike Metcon 6’s thicker mesh material that had breathable holes in it. The Metcon 6 and Metcon 7 both have thick uppers covering the heel. The Nike Metcon 7 has textured overlays while the Metcon 6 has a consistent thicker material.
Both upper constructions are breathable and fairly durable across the board and I don’t think either has a clear edge on the other.
Laces and Tongue
Another standout feature of the Nike Metcon 7 is the lace-lock tab that comes on the tongue. If your shoes come untied during training, then this is a really cool feature that Nike implements. Basically, you tuck the laces under the pull tab to prevent them from coming undone due to friction.
On the lateral side of the Nike Metcon 7, there’s Nike Flywire and this shoe has five total eyelets. The Nike Metcon 6 also utilizes Nike Flywire on its three inner eyelets and this model has 6 total eyelets, one being for lack-locking.
Both of the lacing systems in these shoes work well for promoting ample shoe security.
Another major change to the Nike Metcon 7 is that Nike went back to a slimmer removable insole. This is a big change compared to the dual-material insole that the Nike Metcon 6 and Nike Metcon 5 utilizes.
Both insoles work well and the additional Nike React Foam in the Metcon 7’s midsole makes up for the thinner and more “traditional” insole used in it. If you enjoyed the split insole that came in the Nike Metcon 6, then it might be worth stocking up on a few pairs while they’re on sale.
Nike Metcon 6 Vs Nike Metcon 7 Durability
The Nike Metcon 6 and Nike Metcon 7 both offer a wide range of construction aspects that help support each model’s durability. The additional textured layers on each model and lack of outward-facing stitching help prolong each model’s upper durability.
In addition, each model’s rubber outsole tends to last a while, and since the Nike Metcon 7 is so new to the market I’ll be sure to update this section if anything happens to my model in the next months.
Since the Nike Metcon 7 is so new, the only real prospective issue I could see with this model’s durability is the front midsole breaking down due to lateral movements. At times, foam midsoles can be prone to fraying a bit with excessive lateral friction from the ground caused by sharp lateral movements.
Nike Metcon 6 Vs Nike Metcon 7 Sizing
Fortunately, despite receiving a ton of construction changes, the Nike Metcon 7 fits similarly to the Nike Metcon 6. In both models, you should be fairly safe going true to size.
Now, it’s worth noting that Nike Metcon cross-training shoes tend to fit slimmer and more athletically. This means that for wider footed athletes, they can be a tad uncomfortable and when sizing up to prevent this that’s when we’ll typically see cases of heel slip.
I haven’t experienced heel slip in the Nike Metcon 6 and Nike Metcon 7, but that’s mostly due to me getting the sizing right. If you size up and have a ton of room in the toe and heel, then you may experience heel slip in any Nike Metcon model.
Nike Metcon 6 Vs Nike Metcon 7 FAQs
Below, I wanted to provide a brief rundown of commonly asked questions that I receive for the Nike Metcon 6 and Nike Metcon 7 on reviews and my YouTube channel.
How Much Does Nike Metcon 7 and Nike Metcon 6 Weigh?
The Nike Metcon 7 weighs 12.3 ounces and the Nike Metcon 6 weighs 12.7 ounces. In a gym setting, you don’t really notice a difference in weight overall despite each model feeling fairly different in regard to each shoe’s stability and responsiveness.
What Is the Heel-to-Toe Drop In the Nike Metcon 7 and Nike Metcon 6?
The Nike Metcon 7’s heel-to-toe drop sits at 7mm while the Nike Metcon 6’s heel-to-toe drop is 4mm. Traditionally, Nike Metcons have always had a 4mm offset and the Metcon 7 is the first model to have a different offset.
Do the Nike Metcon 7 and Nike Metcon 6 Have Removable Insoles?
Yes! The Nike Metcon 7 and Nike MEtcon 6 both have removable insoles. The Nike Metcon 6 features a dual-textured insole, while the Nike Metcon 7 has a standard thin insole.
Nike Metcon 6 Vs Nike Metcon 7 Price
The Nike Metcon 6 and Nike Metcon 7 both have similar price points. However, a lot of Nike Metcon 6 colorways have decreased in price since the Nike Metcon 7 was released.
For the Nike Metcon 7, you can expect to pay $130 USD. Then, for the Nike Metcon 6, you can expect to pay anywhere from $100 to $130 USD depending on the colorway you go with.
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The Nike Metcon 7 and Nike Metcon 6 are both fantastic cross-training shoes for their own respective reasons. The Nike Metcon 6 has a slight edge for overall stability and the Nike Metcon 7 has a much more versatile and high-tech feel to it.
Honestly, I don’t think you can go wrong either way opting for one of these models. Go for the Metcon 6 for max stability, and opt for the Metcon 7 for stability blended with a bit of versatility.
If you have any questions about the Nike Metcon 7 and Nike Metcon 6, drop a comment below or reach out to me personally via Instagram (@jake_boly).
I buy and test the products featured on That Fit Friend using a regimen of training tests that I’ve developed over years of testing training shoes and gear. I may earn commissions on sales made through the links on my site.