Nike Free Metcon 6 review: a Jack of all trades

Step into any gym, and you’re likely to spot someone sporting a pair of Nike Free Metcons. Unlike the more CrossFit-centric Metcon line, the Free Metcon is designed with the general gym-goer in mind. It’s a hybrid training shoe that strikes a balance between cushioning and stability, making it versatile for a variety of workouts, from weightlifting and cardio classes to plyometrics and light running. To top it off, they look great too.

I tested the Metcon 9s when they first launched and while I was impressed with the stability they provided for weightlifting and other CrossFit-style movements, their minimal cushioning and flat sole made them less comfortable for general gym workouts. That’s where the Free Metcon 6 steps in.

The latest iteration promises enhanced cushioning and increased flexibility in the forefoot, along with a reinforced heel for added stability. According to Nike, this combination offers greater freedom for dynamic movements during plyometrics and cardio classes, while still providing the solid foundation needed for weight training.

Although I’ve only tested the Free Metcon 6 for a relatively short period (two weeks), it quickly became evident why people rate them so highly, as I was pleasantly surprised by how much I could achieve in this one shoe. Is it up there as one of the best workout shoes though? Let's take a look...

Nike Free Metcon 6 review: price and availability

The Nike Free Metcon 6 launched globally on 6 June 2024, making them the newest addition to the Free Metcon family. They’re available to buy at Nike UK, Nike US, and Nike AU for the recommended retail price of £119.99/$120/AU $180 in both men’s and women’s sizes. It’s also worth noting that a few colourways are also on sale right now.

Although not cheap, this sits within the normal price range for a hybrid workout shoe, with Reebok’s latest Nano X5 and the R.A.D One V2, all around a similar figure. It’s actually also ever so slightly cheaper (we’re talking by a pound) than when the Free Metcon 5 launched.

Nike Free Metcon 6 review: design and fit

The Nike Free Metcon 6 doesn’t look hugely dissimilar to the Free Metcon 5, however, it has had a few tweaks. A denser foam has been added to the heel for enhanced stability for lifting, yet the forefoot is incredibly flexible for natural movement. The midfoot is also flatter so your foot has even more contact with the ground and the toe box is slightly roomier for better toe splay during big lifts.

Straight out of the box, I was impressed by their modern, sporty aesthetic and, as soon as I slipped them on, their boot-like construction provided a snug, sock-like fit that gently hugged my foot. This comfort was further enhanced by their incredibly lightweight build and breathable material, making them perfect for intense, sweat sessions. It very much feels like you’re wearing nothing on your feet at all. Size-wise, I opted for a 5.5UK and I found them very true to size, with no rubbing or looseness. In the words of Goldilocks, they were “just right”.

Nike also implemented a few other small detail changes. These included a heel tab at the back of the shoe (which I feel I would’ve really struggled without) and reintroduced their Flywire lacing system, used on the first and third iterations, for a lockdown fit without increasing the shoe's weight. The sidewalls are also much higher—particularly towards the rear of the shoe—which makes them feel quite stable around the ankle.

Nike Free Metcon 6 review: performance

The Nike Free Metcon really is a fantastic all-around workout shoe designed to handle a variety of training disciplines with ease. I tested them during some weight training sessions—which included heavy deadlifts, front squats and bench presses—general gym workouts using a mixture of machines/free weights, plus a few conditioning sessions.

It was interesting to compare how the Free Metcon 6 stacked up against its more stable, lifting-focused sibling, the Metcon 9. I was pleasantly surprised by the results though. My 115kg deadlifts felt smooth and controlled; the heel remained stable under the load without any compression, and the flat midfoot enabled solid floor contact so I could really push through my foot. This was similar with my front squats (though these were much lighter at 55kg) and my 60kg bench press.

For my conditioning sessions—which included a mixture of free-weight movements, like dumbbell snatches, burpees, the rowing machine, running intervals on the treadmill, the echo bike, and hanging leg raises—complaints were minimal. The mesh material and insane flexibility meant my foot never got too hot and I was able to move swiftly from one movement to the next. I’d avoid any kind of abrasive movements at all costs though, particularly rope climbs, unless you’re willing to accept they'll wear them down quickly, or risk getting a hole in them.

Despite being super comfy and performing highly, they’re not perfect. I’d personally keep running in them to a minimum. While short intervals (about 500 meters) on the treadmill felt fine, anything longer—like one-kilometer intervals—became uncomfortable for me and led to shin splints. Maybe I’m being a wuss, as other people have reported running quite comfortably in them for up to four kilometres! However, running isn’t my strong suit, so for anything over two kilometers, I’d prefer to opt for my regular running shoes.

Nike Free Metcon 6 review: verdict

The Free Metcon 6 is an excellent, ‘do-it-all’ workout shoe that’s perfect for most workouts, whether you’re into cardio, pulling weights, or HIIT, this shoe can handle it all. They’re incredibly comfy, flexible and offer enough support where needed. A ‘Jack of all trades’ is a good way to describe them, I think.

That said, while they’re a solid all-around workout shoe, those with a very specific training focus—such as heavy weightlifting, intense cross-training, or running—might want to consider a more specialized option. For heavy lifters who still need a shoe that performs well for running, the R.A.D V2s are a great choice. Alternatively, the Reebok Nano X5 is a dependable option for cross-training and offer enhanced durability.