Nike Metcon 4 vs. 5 Review

The Nike Metcon has been a true icon of training shoes since its initial release in 2015. Although it continues to undergo design iterations, its popularity doesn’t seem to fade.

This comparison review is going to take a look at the Nike Metcon 4 vs. 5. What are the similarities, differences, and is it worth the upgrade? 

So let’s jump into it. What’s New? Metcon 5 vs. 4.

History of the Nike Metcon

The first Nike Metcon was released in 2015 with a number of different versions over the years. 

The Metcon 4 was released in December 2017 and the Metcon 5 shortly followed in June 2019 (see our complete Metcon 5 review here). The most recent version is the Metcon 6, which launched at the end of August 2020.

The Metcon continues to be a favorite among athletes thanks to its versatility and flexibility between different types of workouts. It can go from running, box jumps, and HSPUs, to squats, rope climbs, and deadlifts. 

Of course, within each model there are certain strengths and weaknesses that you may want to consider. This particular comparison is going to size up the Metcon 4 and the Metcon 5. 

The Similarities

Both the Metcon 4 and Metcon 5 have the same: 

Upper: The upper of both the 4 and 5 Metcons employ haptic technology for increased durability and better grip during rope climbs and other exercises.

The material is 3D printed with quite a bit of variation depending on what part of the shoe you’re looking at. Areas of higher wear have the greatest density, while areas just below the base of the laces may have noticeably less density for flexibility and comfort. 

Offset: The offset is the difference between the heel to toe drop. The Metcon 4 and 5 have the same 4mm offset between toe and heel. (not including any inserts). 

Heel Clip: The heel clip doesn’t really change much between the Metcon 4 and Metcon 5. It features the same low-drag design that we first saw on the Metcon 3, which also continues into the Metcon 6. This low-profile clip is ideal for HSPUs and provides a sleek and durable experience.   

Flywire technology: Flywire is a nylon-like threading, designed to minimize weight and maximize support. It’s made of a strong composite called Vectran. Pound for pound Vectran fiber is five times stronger than steel and ten times stronger than aluminum. 

Along with Flywire, the M-4 and M-5 also have a midfoot rope wrap with 6 eyelets for extra support. Some older model Metcons only have 5 eyelets. 

Durability: In addition, the tri-star shapes on the outside, the Metcon 4 and 5 also have the haptric chain-link pattern on the upper above. This pattern provides extra durability for rope climbs or workouts that are highly abrasive.

The Differences

Changes between the Metcon 4 and 5: 

The Insole: The Metcon 4 has a quality forefoot cushioning on top of the foot, which is great for comfort and support. But the Metcon 5 offers a dual-density removable insole.

This M-5 insole has added grooves for flexibility and grip. There are two densities of foam used on this insole. 

• The forefoot has a softer feel for more comfort, with a density of 37-43.
• The heel is firmed and more stable, with a density of 54-60. 

The Heel: While the design of the heel clip itself didn’t really undergo any modifications, the heel itself on the Metcon 5 is notably a bit wider than the Metcon 4. It also has a bit more of a diamond shape. 

The Riser (optional): A bright orange optional riser, called the Hyperlift, provides stability for heavy lifting and other weight resistance workouts. This riser uses the same polyurethane foam as the heel is made of. 

• In the men’s shoe, it allows for up to 8mm of lift. 
• In the women’s shoe, it allows for up to 6mm of lift. 

NOTE: One thing to keep in mind—the Hyperlift riser is actually compatible with all previous versions of the Metcon, including the Metcon 4. 

The Logo: In addition to these performance differences, the Metcon 5 also has a significantly larger logo on the side of the shoe.

Do they look different? 

Overall, the look between the Metcon 4 and the 5 is similar. They both have the same geometric tri-star pattern that Metcons are known for, as well as the haptic chain-link upper and Nike logo. 

The geometric pattern is a bit more dramatic on the M-5 and the colored base comes higher on the upper, whereas the M-4 is a little more subtle. Performance wise, this aesthetic difference likely wouldn’t play a role, but it is worth noting. 

Each shoe comes in a variety of colors, but the exact color combinations vary based on exact retailer and current availability. You may also be able to customize the color directly from the Nike website. 

Is the Performance Different?

Both Metcons listed are all-around fantastic shoes. They are supportive and responsive for a number of different exercise types.

While Metcon isn’t known for excellent performance on plyometrics, we would say the Metcon 4 is better in that category. 

But if you are looking for a quality shoe for high-impact resistance, weight bearings, or high-wear use, the Metcon 5 would probably fit the bill. 

Should you buy the Metcon 4 or 5?

Allright, still wondering which Metcon is best for you? A lot of it comes down to what exactly you’re looking for and the types of exercise you’re doing. Both the 4 and 5 have excellent support for an all-around athlete. But there may be specific advantages to certain workouts.

We would recommend the Metcon 4 if you want: 

• A better shoe for plyometric workouts: The redesign of the forefoot on the Metcon 5 is a strike against plyometrics, in our opinion. The Metcon 4 has a firmer forefoot that allows for snappier push-offs and greater efficiency. 
• A lower cost: As with anything you buy, when a new model comes out, the older models become discounted. With the release of the Metcon 6 in August 2020, the Metcon 4 isn’t even available on the Nike website anymore. That being said, it continues to be a fantastic shoe and excellent for well-rounded exercises. Even though you can’t find it on Nike.com, it’s available at a number of other retailers. 

We would recommend the Metcon 5 if you want: 

• A dynamic dual-density insole: The support of the insole in the Metcon 5 offers distinctly different feels for each part of the foot (forefoot or heel). The forefoot is softer comfort with a firmer heel for impact resistance and support. 
• The optional Hyperlift: For high weight bearing exercises, the optional Hyperlift is a fantastic addition. To that point, if you’re not lifting weights on a given day, it’s easy to slide the lift out when it’s not needed. The flexibility to decide when it is and isn’t needed is a great feature. 
• Extra durability for rope climbs: If you do a lot of rope climbs, the Metcon 5 could be the better option. It features the extra durable haptic mesh on the upper, but also includes the wrap-around side wall for protection during rope climbs, which the M-4 lacks. This small difference gives the M-5 the advantage for rope climbs, providing a smooth descent on the way back down.

Click here to read more or to buy the Metcon 4 or the Metcon 5.