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Nike Metcon 7 Vs Nike React Metcon Turbo | Detailed Assessment

The Nike Metcon 7 versus the Nike React Metcon Turbo is a cross-training shoe comparison that I’ve received a ton of asks for. Both the Nike React Metcon Turbo and Nike Metcon 7 are high-performing in their own right, and each comes with a list of pros and cons.

The Nike React Metcon Turbo and Nike Metcon 7 both feature Nike React Foam, however, outside of this similarity, these shoes are incredibly different. Each model has a unique fit and feel, which warrants further exploration if you’re thinking about investing in any either of these shoes.

Nike React Metcon Turbo Vs Nike Metcon 7 Performance

I’m going to break this performance section into three parts to paint the full picture of how the Nike React Metcon Turbo and Nike Metcon 7 perform. We’ll discuss stability when lifting, versatility for things like HIIT, and shorter runs separately.

Stability When Lifting

Under the barbell, both the Nike React Metcon Turbo and Nike Metcon 7 perform well across the board. I’ve deadlifted over 500 lbs and squatted over 400 lbs in the Nike React Metcon Turbo and Nike Metcon 7 and had limited compression issues.

I think most lifters will find that both of these cross-training shoes are plenty stable for their needs. On top of stability, each model provides a fairly decent-sized toe box for toe splay. The only caveat is that despite Nike intentionally widening the toe boxes, they still might feel a little snug for those with wider feet.

A fairly big difference between each of these shoes is their heel-to-toe drop. In the Nike React Metcon Turbo, you have what is suggested to be a 4mm heel-to-toe drop and in the Nike Metcon 7, there’s a 7mm heel-to-toe drop.

I say suggested above because I reached out to Nike to ask TWICE, and both times I got an answer that was along the lines of “suggested to be 4mm”. Why is there no official heel-to-toe drop readily available for consumers asking?

Better Shoe for Lifting: Tie. Both offer similar levels of stability.

HIIT Training, Agility, and Plyometrics

Of all the Nike Metcon iterations to date, the Nike Metcon 7 and Nike React Metcon Turbo are two of my favorite shoes for versatile and athletic training, and for different reasons. Both of these models derive their versatility from Nike React Foam, which is a construction aspect that other Nike Metcon models have lacked.

Nike React Foam is used in the insole for the React Metcon Turbo and the midsole for the Nike Metcon 7. This material provides a nice blend of versatility and responsiveness which are both characteristics that models like the Nike Metcon 5 and 6 fell short for.

Nike Metcon 7 vs React Metcon Turbo Performance

In the Nike React Metcon Turbo, the shoe feels very much like an athletic-style shoe. As in, there’s a low profile and a disassociated outsole for maximal maneuverability. I like to compare this model to how some low-profile cleats feel and I think it’s a solid option for anyone that likes their shoes to feel a bit more minimal in nature.

The Nike Metcon 7 feels much more like a traditional training shoe, but with a nice uptick in responsiveness. The Metcon 7 is much more forgiving for things like plyometrics which is huge for the lifter that also loves to train like an athlete for a large majority of their training sessions.

Better Shoe for Versatility: Tie. Go with the Nike React Metcon Turbo if you want a shoe that feels similar to a cleat, and opt for the Metcon 7 if you like the more traditional training shoe feel.

Short Runs

To be honest, neither of these shoes are phenomenal for running, however, they’re both much better for short runs compared to prior Nike Metcon models that prided themselves on their maximal stability.

The Nike React Metcon Turbo is a good shoe for sprints and runs that are about 400 meters or shorter. This model will feel best for forefoot runners since there’s not a ton of support throughout the mid-foot and heel.

The Nike Metcon 7 performs pretty well for runs that are about 800 meters or below. Their reworked midsole with the Nike React Foam provides a fairly comfortable ride for shorter runs, but I wouldn’t push it past 800 meters in this model.

Better Shoe for Running: Depends. I prefer the Nike React Metcon Turbo for sprints and the Nike Metcon 7 for 200 meter-800 meter runs.

Nike React Metcon Turbo Vs Nike Metcon 7 Construction

There are a lot of differences between the Nike React Metcon Turbo and Nike Metcon 7 in regard to their construction. Literally, every construction aspect of these shoes is fairly different in nature.

Below, we’ll discuss each area on the shoe that is different to 1) not overwhelm you, and 2) to help you contextualize the construction features that would support your needs best.


In the Nike Metcon 7, there’s a reworked outsole that looks incredibly different from its predecessor the Nike Metcon 6, and we now have forefoot grooves and a reworked mid-foot and heel. The forefoot grooves give this model’s forefoot a huge level up in maneuverability and it breaks in much faster.

The mid-foot is still pretty narrow and has a concaved construction which offers a bit more support compared to the Metcon 6. On the heel, there’s a cut out to where you can see the Hyperlift through, and overall, the heel is plenty stable and it looks fairly similar to a weightlifting shoe’s heel.

Nike Metcon 7 vs React Metcon Turbo Outsole

The Nike React Metcon Turbo’s outsole utilizes two different types of rubbers on the forefoot and heel, then in the mid-foot, there’s a TPU layer that disassociates the forefoot from the heel.

This outsole construction gives this model a super athletic feeling and it almost feels biased towards forefoot-driven movement, which could be a good thing for athletes and HIIT-focused lifters.


In each model, the midsole construction is very different. The Nike Metcon 7 features the Nike React Foam throughout its midsole and has a much greater stack height due to the multiple materials used in the forefoot and heel.

In the Nike React Metcon Turbo, there really isn’t a formal midsole and we have an extended outsole wrap on the forefoot and heel that reminds me of what the Nike Metcon 6 uses. Compared to the Metcon 7, the React Metcon Turbo has a much lower stack height.

Nike Metcon 7 vs React Metcon Turbo Midsole

Both are very different in construction and neither is necessarily better than the other, they’re just very different in regard to their fit and feel. This is also why I think the React Metcon Turbo has a much more athletic low-to-the-ground feel to it.

Upper Construction

Just like every other construction aspect of these two shoes, the upper construction is entirely different and they each other a different feel. In the Nike Metcon 7, we have a chain-link mesh throughout the forefoot and mid-foot, then there’s a layered upper construction surrounding the heel.

On top of this, the medial toe box has a synthetic material providing additional durability and there’s a rubber medial rope guard on the mid-foot of the Metcon 7. Both of these features are nice for long-term durability and give this model a slightly more beefed-up feel compared to the Nike Metcon 6.

Nike Metcon 7 vs React Metcon Turbo Upper

The Nike React Metcon Turbo’s upper has an asymmetrical build to it and feels a lot lighter and a bit more breathable compared to the Nike Metcon 7’s upper.

The breathable mesh on the lateral side of the shoe is awesome for limiting how hot these shoes feel especially in outdoor settings and knit material on the medial side adds a nice level of durability.

Laces and Tongue

Just like every other Nike Metcon model, the Nike Metcon 7 utilizes Nike Flywire as part of its lacing system. The Metcon 7 has three Nike Flywire loops on the lateral side of the mid-foot and there are five eyelets in total that provide this shoe with its security.

A major addition to the mid-foot of the Nike Metcon 7 is the lace locking mechanism, which is a velcro loop that helps provide lace security during workouts. Basically, you fold this loop down over the laces to prevent them from coming undone due to friction.

Nike Metcon 7 vs React Metcon Turbo Laces and Tongue

The Nike React Metcon Turbo’s mid-foot construction is a bit more simplistic in nature and it features five total eyelets. The eyelets on the medial and lateral side are constructed slightly differently and I like that personally for the security this shoe provides when laced tightly.

The tongue, unfortunately, utilizes a thin mesh-like material which could be a durability issue if one isn’t careful when pulling their shoe on. Similar to other Nike Metcon models with slim tongues, be careful and conscious when yanking on the tongue to get this model on.


Nike Metcon 7 vs React Metcon Turbo Insole

Unlike the Nike Metcon 5 and 6 which featured a dual-textured insole, the Nike Metcon 7 has a standard insole. This is likely to prevent this shoe from having an overly compressive feel since it already has Nike React foam throughout the midsole.

In the Nike React Metcon Turbo, the insole is built with Nike React Foam. This is the construction aspect in this model that provides this model with its versatile and responsive feel and construction.

Nike React Metcon Turbo Vs Nike Metcon 7 Durability

The Nike Metcon 7 and Nike React Metcon Turbo both offer construction aspects to prolong their durability. The Nike Metcon 7’s construction is designed to promote durability in a functional fitness setting while the React Metcon Turbo’s construction is designed to support more general training.

Nike Metcon 7 vs React Metcon turbo Durability

Personally, I do think the Nike Metcon 7 has a slight edge for long-term durability compared to the React Metcon Turbo. The upper construction, rope guards, and overall build are better at resisting friction from external surfaces. Basically, you can tell this shoe is designed to resist breakdown from things like rope climb, burpees, and box jumps.

The Nike React Metcon Turbo has had no durability issues thus far for me, but I’m not sold on the longevity of the upper construction and mid-foot outsole build. In an athletic setting, this model should be fine, but in a functional fitness context, I’d say be conscious of this shoe’s outsole and upper durability.

Nike React Metcon Turbo Vs Nike Metcon 7 Sizing

Fortunately, the Nike Metcon 7 and Nike React Metcon Turbo have a similar fit to them. They both fit true-to-size and their lasts have a slightly slimmer fit and feel. This is pretty standard for all Nike Metcon iterations.

Nike Metcon 7 Vs Nike React Metcon Turbo Sizing

If you’ve ever worn Nike Metcon models before, then you can expect an overall similar fit with these models. They feel a bit slimmer than other cross-training shoes on the market, which makes them not the best fit for some.

For example, if you have wide feet and have to size up in either of these models, then you may be prone to heel slip. This is pretty standard when we size up low-profile shoes like Nike Metcons.

Nike React Metcon Turbo Vs Nike Metcon 7 Price

Overall, the price of the Nike React Metcon Turbo and Nike Metcon 7 vary by $20 USD. However, with the Nike Metcon 7’s release, a lot of colorways for the Nike React Metcon Turbo have been marked down.

If you’re trying to save on this model, then I’d highly suggest searching around for a colorway that matches your price point needs and wants.

The price points are worth it for both models if you have specific niche performance settings where you plan to use both, A.K.A., the Metcon 7 in CrossFit and React Metcon Turbo for athletic training.

Takeaway Thoughts

The Nike React Metcon Turbo and Nike Metcon 7 have a ton of differences in their construction. Both are unique and provide an interesting fit and feel. Is one outright better than the other? Not necessarily and the context of your training will dictate which model will be best for your needs, goals, and wants.

If you have any questions about either of these models or which will fit your training style best, 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.

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