Nike Metcon 4 XD Review

How different was the Nike Metcon 4 XD compared to the Nike Metcon 4?

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The Nike Metcon 4 XD is the latest cross training shoe to be released in Nike’s popular Metcon line. The Nike Metcon 4 XD is an update to the previous Metcon 4 and offers a couple subtle construction differences. In late December 2017, Nike released the popular Nike Metcon 4, which is one of the most stable cross training shoes that we’ve ever tried. Fast forward to a little over a year later and we have the Nike Metcon 4 XD

In this review, we performed an in-depth review on the Nike Metcon 4 XD Whiteboard edition to assess this shoe’s construction, performance, stability, durability, and price. Without a doubt, the Nike Metcon 4 XD was one of our favorite cross training shoes to train in for stability and aesthetics.

Nike Metcon 4 XD
Nike Metcon 4 XD
Nike Metcon 4 XD

The Nike Metcon 4 XD offers a strong outer construction for durability and  a stable midsole and outsole to support heavy lifts. 

Three Things We Like About the Nike Metcon 4 XD

  • Beefed up construction and durable material on the forefoot and heel. 
  • Stable outsole and midsole to accommodate heavier lifts. 
  • Haptic print for a clean and aesthetic look. 


Outer Construction

The outer construction is one of the biggest differences between the Nike Metcon 4 and Nike Metcon 4 XD. The Nike Metcon 4 XD offers a haptic 3-D print. Haptic print is a textured layer of material that provides the Metcon 4 XD with its shinier and layered forefoot appearance. In the Metcon 4 XD’s case, this material serves as an additional outer layer on top of the textured mesh for durability purposes.

The outer material has a pretty sharp split between the forefoot and heel on the Metcon 4 XD. The Metcon 4 had the same type of material enclosing the full shoe, but the Metcon 4 XD has a sharp stitching that cuts the textured mesh/haptic print from the heel’s material. The heel’s outer construction feels to be a mesh and canvas like material. Personally, I’m a fan of the updated outer construction and thought the shoe was incredibly easy to break in compared to the previous model that took about a week to get feeling right. 

Nike Metcon 4 XD Construction
Nike Metcon 4 XD Construction

Mid-Foot and Heel

The mid-foot of the Nike Metcon 4 XD has six eyelets and four of these include Nike Flywire. The tongue is lightweight and breathable, which adds to the shoe’s overall maneuverability and lightweight feeling. One thing to remember with the tongue is that it is lightweight, so it should be handled with care to prevent any durability issues.

Similar to the Nike Metcon 4, the Metcon 4 XD has the same heel construction with a TPU layer, plastic heel clip, and firm rubber outsole. One difference worth noting between the two shoes is the Metcon 4 XD’s heel material. The boot of the Metcon 4 XD feels to have more material compared to the Metcon 4, which is great for comfort and durability purposes. Note, the Whiteboard and Chalkboard Metcon 4 XDs do not offer the extended heel clip, but the normal Metcon 4 XDs do have it. 

Nike Metcon 4 XD Heel

Midsole and Outsole

Two of the consistent star players on the Nike Metcon models are often the midsole and outsole. The Nike Metcon 4 XD offers pretty much the exact same midsole and outsole from the Nike Metcon 4. Similar to the Metcon 4, the midsole wraps up the mid-foot on the lateral and medial sides to assist in rope climbing, and extends over the toe to avoid any form of toe lipping and breakdown.

The outsole offers the tri-star grooves that have grown in popularity for the Nike Metcon models. This material does very well at gripping multiple surfaces and very rarely slips. The outsole itself is extremely low to the ground and the shoe has a minimal heel-to-toe drop compared to other cross trainers.


In respects to cross training shoes and their performance, I always perform the same battery of tests on all of our shoes. When testing models, I like to check three main components. To start, I test the shoe’s ability to handle weight, so I look at the performance of the outsole and midsole. Second, I pay close attention to the shoe’s breathability and maneuverability, which I base off of other models I’ve worn. Lastly, I wear the shoe on my commute to assess its ability to perform and be comfortable on a day-to-day basis.

Below, I’ve included a quick synopsis chart of some of the consistent movements I use to assess the three above characteristics. Every category receives a 1-10 score with 10 being the best of the best for a section.

Movement Test Rating + Note
Back Squat (Up to 315 lbs) 9.4/10 — Very Stable With No Compression
Box Jumps and Side Shuffles 9.1/10 — Strong Base and Platform
Sprints (HIIT Workout) 8.8/10 — Grippy Outsole
Walking to Work 8.2/10 — Breathable, but Not the Most Comfortable

Nike Metcon 4 XD Performance Perks

The Nike Metcon 4 XD had multiple performance perks that I was fan of. First, it felt very similar to the Nike Metcon 4, which provides a ton of stability under heavy weight. The outsole and midsole both limited compression and the tri-star grooves on the outsole gripped multiple surfaces well when running. Another performance perk is the fit of this shoe, as it fits slimmer and gives the shoe an athletic feeling, so if you’re a fan of that fit, then you’ll like this model.

Nike Metcon 4 XD Performance
Nike Metcon 4 XD Performance

Nike Metcon 4 XD Performance Drawbacks

The Nike Metcon 4 XD had very few performance drawbacks. Personally, the only drawback I really have with this model is that it’s not the most comfortable for long duration workouts. If you want a shoe for longer runs (note: this model isn’t designed for that), then this shoe will not be your best.


The Nike Metcon 4 was already a durable model, but Nike kicked up a notch with the Metcon 4 XD. This shoe offers a textured mesh and haptic print on the forefoot for resistance to abrasion and extra material in the boot to prevent early breakdown. The outsole and midsole are also designed to be firm and resistant any form of lipping. The only potential durability issue I could see folks having with this model is the thinner tongue, but that can avoided with proper handling and care.


In terms of price, you can expect to pay around $130.00 for the Nike Metcon 4 XD. This price is similar to other top cross training shoes and is relatively normal for Nike Metcons. Although, if you’re searching for a budget cross training shoe, then $130.00 might be a little steep for you.

Nike Metcon 4 XD Price
Nike Metcon 4 XD Price

Wrapping Up

Overall, the Nike Metcon 4 XD performed consistently across the board. It felt similar to the Nike Metcon 4 and provided ample support under loaded barbell movements. This shoe fits slimmer and feels, so if you like that style of fit in a cross training shoe, then you’ll like the Nike Metcon 4 XD.