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Nike Metcon 7 Review (2024 Update) | Most Advanced Nike Metcon Yet?

The Nike Metcon 7 is the latest cross-training shoe in the popular Nike Metcon shoe line. The Nike Metcon 7 has a ton of major construction updates, and it’s certainly created a stir amongst Nike Metcon fans and functional fitness athletes.

Some say they love the new construction features, while others state they are sticking with the 6s. So, what’s changed in this model compared to the Nike Metcon 6?

A lot, the Nike Metcon 7 features Nike React Foam throughout its midsole, the upper construction has been reworked, they have built-in Hyperlifts (as opposed to coming as a stand-alone tool), and the outsole has been completely reworked.

There is a lot to like about the Nike Metcon 7, but also there some things that I’m not a huge fan of. In this Nike Metcon 7 review, we’re going to break down all of the essential details you need to know about this model.

UPDATE NOTE: I made some minor updates to this article in January 2024 and have also linked out to the Nike Metcon 9 as it’s the latest model and the Metcon 7 isn’t widely available anymore.

Who Should Invest In the Nike Metcon 7?

Compared to the Nike Metcon 6, the Nike Metcon 7 has a slight edge regarding its versatility. This model features Nike React Foam throughout its midsole, so in plyometrics and shorter runs, this model has a bit more bounce and reactivity.

Personally, this model is a good pick for any functional fitness athlete that needs a shoe for tackling a variety of tasks. In addition, the Nike Metcon 7 also has a mid-foot rope guard to support rope climbing performance, which is a small detail for many, but a big one for those who rely on their footwear for climbing.

nike metcon 7 for squats

Also, the additional lace-locking feature is really cool for mid-foot lace security. My gripes with this model include its blocky heel construction and the fact that it falls short for wide feet.

Nike Metcon 7


Nike Metcon 7

Best For

  • Heavy Training
  • CrossFit Workouts
  • Rope Climbs
  • Plyos and Agility Workouts
  • Short Runs

Falls Short

  • For Long-Distance Runs
  • For Wider Feet

Nike Metcon 7 Pros

There are multiple pros that come along with all of the construction changes with the Nike Metcon 7.

  1. Nike React Foam Midsole Is Versatile
  2. Medial and Lateral Rope Guards Help Durability
  3. Lace-Locking System Provides Lace Security
  4. Built-In Hyperlifts Assist With Stability, But Can Be Awkward

The first pro is that the midsole of the Nike Metcon 7 has the addition of Nike React Foam. The Nike React Metcon Turbo has the React Foam built-in to the insole, while the Metcon 7’s full midsole utilizes this material to provide it with a much more reactive and versatile feel in a variety of activities.

Nike Metcon 7 React Foam

On top of this, the Nike Metcon 7 took relatively no time to break in whereas previous models like the Metcon 6 took a few workouts to truly break in.

Another subtle pro about the Nike Metcon 7 for some athletes and lifters is the additional rope guards on the medial and lateral sides of the shoe. Personally, I think it’s a cool addition for prolonging this model’s long-term durability especially for those that rely heavily on the feet for rope climbing.

For some, they may not necessarily like or need this extra material, but in my opinion, it doesn’t really affect the overall performance of the shoe and if it prolongs durability, then it’s never a bad thing.

Nike Metcon 7 rope Climbing Tech

The third pro that I like about this model is the addition of the lace-locking tech on the tongue of this shoe. On the Nike Metcon 7, you can fold down a velcro lip to ensure your laces stay tied throughout your entire workout.

To be honest, I’ve only needed to use it a few times, and the laces stay tied without its use, but it’s a cool feature to have nonetheless.

The final pro is the heel construction and the built-in Hyperlifts, and their performance for lifting. In the Nike Metcon 5 and 6, they provided you with additional Hyperlift heel inserts that you could add as you pleased.

Nike Metcon 7 Hyperlift

In the Nike Metcon 7, the Hyperlifts are built-in to the model and they provide this shoe with a good level of stability and heel-to-toe drop of 4mm (initially, Nike had told me the drop was 7mm, but have since tweeted that it’s 4mm).

Note, while I like the heel construction for lifting and do think it’s pro in this context, it is pretty blocky in nature. For versatile training and running, I’m actually not a fan of the heel in the Metcon 7. I hope they rework the heel for the Nike Metcon 9.

Nike Metcon 7 Cons

Despite really enjoying the Nike Metcon 7’s new construction changes, there are a few cons that I think are worth noting.

  1. Still Not Great for Running
  2. Slightly Thinner Mid-Foot Construction
  3. Forefoot Outsole Durability Issues When Training Outdoors

The first potential con is that despite the Nike React Foam making this model more versatile, it’s still not a great pick for running-focused activities. I’d cap your runs in this model to no more than 1-mile at a time as it can be fairly uncomfortable.

Now, do I think the construction is better in the Nike Metcon 7 for running compared to previous models for shorter runs? Yes, but it’s still a stable cross-training shoe with a clunky heel in this context, and it’s not going to be the most comfortable ride for most.

Nike Metcon 7 Running

Another potential con is that the mid-foot construction of this model is slightly slimmer than the Nike Metcon 5 and 6. If you found those models to be fairly uncomfortable due to their width, then you’ll likely experience the same issues with the Nike Metcon 7.

I think for most lifters and athletes, the width will be just fine, but for the small sub-section of athletes that constantly find Nike Metcons to be too tight, I, unfortunately, wouldn’t expect this model to be any different for you.

Another con that I’ve experienced with the Nike Metcon 7 is their outsole durability especially towards the forefoot where there are the exposed midsole layers. The exposed midsole layers are starting to fray a little bit which is causing the outsole to lip slightly.

If you’re only using these in the gym, then you may not experience this. However, for my friends who like training outdoors like myself, I’d say be very conscious about cutting and moving laterally on asphalt and concrete in this shoe. I believe that’s when the breakdown started happening at a faster rate.

Nike Metcon 7 Performance

Over the course of my testing with the Nike Metcon 7, I focused on a lot of different to test this shoe’s abilities. Below, I’m going to discuss how the Nike Metcon 7 does in lifting, plyometrics, and agility workouts, and shorter runs along with daily basis settings.

nike metcon 7 performance update

Nike Metcon 7 for Lifting and CrossFit

Overall when lifting, the Nike Metcon 7 feels fairly consistent with previous Nike Metcon models. It feels stable under heavier loads and I didn’t notice much compression going on with this model’s midsole or outsole. I’ve deadlifted up to 505 lbs in this shoe and it did fairly well across the board.

The 4mm heel-to-toe drop in this model is consistent with other Nike Metcon models. If you’re a fan of a lower drop, then you should like how this model feels in the context of lifting. On top of that, I like the built-in Hyperlift construction as it saves you the effort of trying to keep track of the inserts and remembering to bring them with you to the gym.

Nike Metcon 7 Stability and Lifting

Nike Metcon 7 for HIIT, Plyometrics, and Agility

For plyometrics, agility, HIIT training, and even class workouts, I think the Nike Metcon 7 is a pretty good model. It feels much more “athletic” compared to the Nike Metcon 5 and 6, and I think that’s due to the Nike React Foam midsole. This construction aspect gives this model a nice bounce to the forefoot.

The rubber outsole also goes a fairly good job at feeding into these activities. The mid-foot has slightly been reworked and the new outsole construction feels less clunky on the feet compared to the Nike Metcon 5 and 6 and moving forward, laterally, and backward feels good along with bounding activities.

If you like to train outside, pay close attention to the React Foam in the forefoot on the lateral and medial side of the shoe. I believe the friction from asphalt has caused my shoe’s midsoles to start to break down a bit and the outsole is starting to lip slightly on one of the shoes. It’s pretty disappointing, to say the least, so I’d suggest being conscious of this if you love tackling versatile workouts outside.

Nike Metcon 7 for Shorter Runs and Daily Wear

If you’re interested in running in the Nike Metcon 7, then I’d suggest capping runs to about 1-mile at a time or less. Despite having a more responsive midsole, this model is still not going to be your best bet for longer runs. They work well for shorter runs, but once again, I’d suggest limiting their running usage from a long-distance point of view.

Nike Metcon 7 Outsole

On a daily basis, I don’t mind this model and think it’s more comfortable than prior Nike Metcons. Would I recommend wearing them all day? Not necessarily, but I think you could easily get away doing so with this model. Plus, the aesthetic of this model is pretty awesome in some colorways.

Nike Metcon 7 Sizing

For the Nike Metcon 7, you should be fairly safe going true-to-size. This model fits very similar to the Nike Metcon 6, so if you’ve ever worn that model, then opt for the same size in the Nike Metcon 7.

  • Nike Metcon 7 Sizing Thoughts: Most lifters and athletes should be safe going true-to-size. Note, this is a Nike Metcon so it does have a slightly narrow fit like previous Metcon models.

Nike Metcon 7 Sizing

If you have a wider foot and you size up a half size, then you may experience heel slip in this model, so I do think wider footed athletes and lifters will stay have a tough time fitting into this model.

Nike Metcon 6 Vs Nike Metcon 7

There are a lot of differences between the Nike Metcon 6 and 7. The entire shoe was pretty much reworked in the Nike Metcon 7. The upper construction, midsole, and outsole are all different compared to the Nike Metcon 5 and Nike Metcon 6.

The first major difference is the addition of the Nike React Foam in the Metcon 7’s midsole. The Nike Metcon 6 featured a standard midsole construction with an insole that was designed to promote versatility. On top of that, the outsole construction and tread have also been reworked in the Nike Metcon 7.

Outside of these two major construction traits, the Nike Metcon 7 also has the Hyperlifts built-in to their heel and this model features a lace-locking system on the tongue. The Nike Metcon 6 came with separate Hyperlift inserts and it offered a standard Nike Metcon tongue construction.

Metcon 6 Vs Metcon 7

There are also other differences between the Nike Metcon 6 and Nike Metcon 7, but the above are the major construction differences that really make the Metcon 7 stand out.

Nike React Metcon Turbo Vs Nike Metcon 7

The Nike React Metcon Turbo and Nike Metcon 7 are very different models and they each provide their own unique feeling. The Nike React Metcon Turbo’s disassociated forefoot and heel provide this model with a slightly more maneuverable outsole, but not by much.

Nike React Metcon Turbo Vs Metcon 7

The Nike Metcon 7’s React Foam midsole does a good job at providing it with adequate mobility, which in my opinion, makes it a good competitor to the Nike React Metcon Turbo. The upper construction is also very different between these models and the Nike Metcon 7’s breathable mesh upper feels a tad more durable.

I think for the functional fitness-focused athlete and lifter, the Nike Metcon 7 is the superior choice. For the casual trainee that loves HIIT training and classes, the Nike React Metcon Turbo may have a slight edge.

Nike React Metcon Turbo Vs Nike Metcon 7

Construction Details

There’s a lot going on with the Nike Metcon 7’s construction and it can be a bit overwhelming especially if you’re used to the Nike Metcon 6. Most of the construction features on this model have been updated to boost cross-training performance.

Below, I’ve provided some of this model’s biggest construction updates to note.

  • Heel-to-Toe Drop: 4mm
  • Nike React Foam Midsole
  • Full Rubber Outsole
  • Built-In Hyperlifts
  • Breathable Mesh Upper
  • Lace-Locking Tech
  • Medial and Lateral Rope Guards
  • Nike Flywire Tech

Takeaway Thoughts

Overall, I’ve really enjoyed training in the new Nike Metcon 7. They’re plenty stable for the recreational lifter, athlete, and CrossFitter and they provide a bit more versatility compared to the Nike Metcon 6.

The only drawback to this model in regard to durability is this shoe’s outsole when training outdoors. Since there are exposed midsole layers on the forefoot of this model you may run into breakdown issues if you’re constantly using these for training on concrete and asphalt.

If you have any questions about the Nike Metcon 7, drop a comment below or reach out to me via Instagram (@jake_boly)!

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.

9 thoughts on “Nike Metcon 7 Review (2024 Update) | Most Advanced Nike Metcon Yet?”

  1. I wanted to like these shoes. They are just too stiff for me and the sizing is a little weird compared to other Nikes I have owned.

  2. besides the toe box being extremely narrow for me, I enjoyed this shoe for heavy lifting. durability is also not the best!

  3. Hey Jake,

    Great review as always. I’ve been using the Metcon 7 for training since December and they’re tied with the Nano 9 as my favorite shoes to train with. I’m going to go to New York in about a week and was wondering if you think this will be a good pair of shoes to wear for a lot of walking. I plan to work out while I’m there and ideally would love to just bring one pair of shoes.


    1. Hey Will! Thank you! That’s a tough one…the Metcon 7s will not be your best bet for all-day comfort, especially if you’re walking around NYC all day. If you’re only going for a shorter trip, you could prob get away with them though without having to invest in new shoes. I have a best travel-friendly shoes article live, but IMO, you’ll prob be fine rocking the 7s if it’s a quicker vacay/work trip — just know they’ll def lack compared to other models. For cases like this, I like rocking the Frank Trainer (my current fave daily wear + training shoe) or Haze Trainer/Interval Knit AF Trainer.

      1. Thanks a lot, Jake! That’s good to know. I don’t have any of those shoes but I’ll read your other article. I guess I’ll plan to bring my Allbirds Tree Dashers too!

  4. If you like the added hyper lift insert for squats to give you that extra 7mm for squatting. Can you add the additional insert into the metcon 7 as well since they’re a 4mm drop just as the 6s?

    1. Should be fine doing so and I’ve tested this before! Do note though, that the lower profile design of this model’s boot could be an issue for some regarding heel slip.

  5. The soles of the Nike Metcon 7 peels of, it has now happened to a second pair after app 2 month use (i do 3 crossfit sessions/week), the first pair lasted 1 month. I have given up.

    1. Ugh. That’s frustrating AF. I actually had to update this review a couple of months ago and add that exact point in the cons because mine started peeling at the base of the pinky toe on my right model about 3.5 months in with them. Where did your start peeling?

      IMO, Nike should have never tweaked the full rubber outsole in this model. You lose out on durability with the foam midsole grooves.

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