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Nike Free Metcon 5


Enter the realm of adaptable training with the Nike Free Metcon 5, a shoe that effortlessly blends HIIT, class-style workouts, and light strength training into one dynamic package. Its redesigned upper and tongue provide a more spacious and comfortable fit, a significant improvement over the snugness of the Free Metcon 4. The shoe’s hallmark is its Nike Free midsole, offering forefoot flexibility for quick movements and a stable heel for moderate lifting sessions.


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What I Like About the Free Metcon 5…

  • Great for HIIT
  • Wide(r) Toe Box From 4
  • Lightweight and Breathable


What I Don’t Like About the Free Metcon 5…

  • Heel Can Feel Blocky
  • Outsole Durability On Concrete
  • Not Great for Heavy Lifting

Product Summary and Features

Dive into versatile training with the Nike Free Metcon 5, a shoe that’s been crafted for the jack-of-all-trades athlete, blending HIIT, class-style workouts, and light strength training with ease. With its reworked upper, this iteration offers a more spacious and comfortable fit than the Free Metcon 4, making it a breeze to slip on and off.

The shoe’s dynamic Nike Free midsole provides the ideal mix of flexibility in the forefoot for quick movements, while maintaining enough heel stability for light to moderate weight training. However, be mindful of its slightly clunky heel, which might not suit those who prefer lower-profile shoes.

  • Breathable and lightweight upper for a sock-like fit
  • Foam collar provides heel support and security
  • Wide dense heel with a softer foam midsole in the forefoot
  • Nike Free technology in the forefoot promotes articulation
  • TPU molded heel clip promotes security
  • Rubber tread on the forefoot and heel for traction
  • Read my Nike Free Metcon 5 Review

Nike’s Return Policy: Nike members receive free standard shipping returns on orders over $50 for 60 days. Learn more here.

Me testing the Nike Free Metcon 5 for jump rope

Nike Free Metcon 5 Specs

  • Heel-to-Toe Drop: 5mm
  • Weight: 10.05 oz (size 10 men’s)
  • Stack Height: 19mm Forefoot/24mm Heel
  • Removable Insole: Yes
  • Colors: 13 men/13 women


Lifting Tests

    • Max Squat: 275 lbs. The stability of this shoe should work for most recreational lifters squatting under 315 lbs.
    • Max Deadlift: 365 lbs. This model can work for moderate deadlifts, but you’ll start to notice midsole compression around 350 lbs.
    • Max Lunge: 205 lb walking lunge. Decent stability. For moderate single-leg work, these should work well.
    • Max Leg Press: 450 lbs. The outsole grips well, but it does lack a full rubber tread so keep that in mind when loading up lower body machines like the leg press and hack squat.
    • TF2 Lifting Rating: 4/5

Versatility Tests

    • HIIT Workouts: Full-body circuits. The Nike Free Tech promotes a nice level of mobility in this shoe and its upper is secure for classes and a majority of HIIT workouts.
    • CrossFit WODs: Fran, Cindy, and more. This model isn’t designed for CrossFit, but it can work for lighter WODs or WODs where you’re doing more running and jumping.
    • Running Tests: Sprints and 2 mile runs. For sprints, this shoe’s forefoot is lively and feels good. For my 2-mile runs, this model was okay, the heel can feel uncomfortable at times but it works for intervals.
    • TF2 Versatility Rating: 4.5/5


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