Home » Nike Metcon 7 Review (2022 Update) | Most Advanced Nike Metcon Yet?

Nike Metcon 7 Review (2022 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 Nike Metcon 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.

 

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Who Should Invest In the Nike Metcon 7?

Compared to the Nike Metcon 6, the Nike Metcon 7 has a slight edge in regard to 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 rope climb performance. Also, the additional lace-locking feature is really cool for mid-foot lace security.

Nike Metcon 7

$130

Nike Metcon 7
4.5
Stability
4.6
Versatility
4.6
Durability
4.4

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

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.

Suggested Read: Nike Metcon 6 Vs Nike Metcon 7 | Is There a Clear Winner?

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.

Suggested Read: 8 Best CrossFit Shoes | Picks for Flat Feet, Rope Climbs, and more

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. In the Nike Metcon 5 and 6, they provided you with additional Hyperlift heel inserts.

Nike Metcon 7 Hyperlift

Read More: The History of the Nike Metcon | Innovation Every Year

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 slightly higher heel-to-toe drop which is reported to be 4mm (initially Nike had told me the drop was 7mm, but have since tweeted that it’s 4mm).

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 and it’s not going to be the most comfortable ride for most.

Suggested Read: Nike Metcon 7 Vs Nike React Metcon Turbo | Is There a Clear Winner?

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 Nike Metcon 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

Suggested Read: Nike Metcon 6 Vs Nike React Metcon Turbo

Price Breakdown

For the Nike Metcon 7, you can expect to pay $130 USD. Compared to previous Nike Metcon models, this price is pretty standard and I do think it’s worth it with all of the updated construction features.

If you’re interested in customizing your Nike Metcon 7s, then you can also opt for the Nike Metcon 7 “By You” option which retails for $160 USD.

Nike Metcon 7

$130

Nike Metcon 7
4.5
Stability
4.6
Versatility
4.6
Durability
4.4

Best For

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

Falls Short

  • For Long-Distance Runs
  • For Wider Feet

 

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

Frequently Asked Questions (FAQ)

Q:
Can you run in the Nike Metcon 7?

A:
Yes and no. The Nike Metcon 7 feels better for running than prior models, but it's still not going to be a great long-distance dedicated running shoe. For runs that are 100 meters to 1-mile in length this model works well with its Nike React Foam, however, I wouldn't push the milage past those constraints.

Q:
Does the Nike Metcon 7 have heel slip?

A:
No. If you get your sizing right, then you shouldn't experience heel slip. I have yet to experience heel slip in this model, but I do think a lot of that comes down to sizing and getting that aspect right. If you have wider feet and size up, then you may have more room in the heel thus resulting in a bit of heel slip.

Q:
Is the Nike Metcon 7 good for CrossFit and rope climbs?

A:
Yep. This model does really well for CrossFit-style workouts. In addition, with the medial and lateral rope guards, the durability in this model is tough to beat when it comes to resisting friction from rope climbs.

Q:
Is the Nike Metcon 7 stable?

A:
Yes! I've deadlifted up to 505 lbs in this model and it felt stable across the board. In my opinion, the Nike Metcon 6 does have a slight edge for overall stability, but for most lifters and athletes, I think the stability in this model will be fine and a non-issue.

Q:
Does the Nike Metcon 7 come with Hyperlift inserts?

A:
Nope. Unlike the Nike Metcon 5 and 6, the Nike Metcon 7 does not come with additional heel inserts.

Q:
Does the Nike Metcon 7 fit like the Nike Metcon 6?

A:
Yes. I'd say go with the same sizing in the Nike Metcon 7 that you did in the Nike Metcon 6 (or Metcon 5). The shoe still has a slimmer-neutral feeling, so keep that in mind when shopping for the latest model.

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)!

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.

2 thoughts on “Nike Metcon 7 Review (2022 Update) | Most Advanced Nike Metcon Yet?”

  1. 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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