Nike Zoom Fly 6 Review
By Matthew Klein and David Salas
Nike has been at the forefront of performance footwear for many years. However, one area of this line of shoes where there was some criticism was in the area of their performance trainer. The Zoom Fly started out as a complimentary performance training shoe to the Vaporfly, featuring a similar plate and geometry but with different compounds. As the years progressed, the Zoom fly took an odd turn, gaining a ton of weight and losing the performance edge. After many years, the Zoom Fly has finally returned to its roots. Now using a full length top layer of Zoom X foam with a carbon fiber plate and a far lighter ride, the Zoom Fly 6 returns as a true training companion to the Vaporfly and Alphafly.
Nike Zoom Fly 6Price: $169.95, available now at Running Warehouse
Weight: 8.6 oz, 244g (men's size 9), 7.6 oz, 215g (women's size 8)
Stack Height: 40 mm heel / 32 mm forefoot
Drop: 8 mm
Shoe Purpose: Lightweight Trainer, Performance Trainer, Training Companion
Pros: Very Versatile for both long runs and workouts, could be a racing shoe for some
Cons: More Soft than Responsive, Extremely Low Volume fit
RUNNING SHOE SUMMARY
The Nike Zoom Fly 6 is training companion to the Vaporfly and Alphafly series. It also uses ZoomX as its midsole. The Zoom Fly 6 gives a more training-friendly option for logging daily miles and workouts in. The shoe has a more robust and comfortable upper, more outsole coverage, and a more flexible feeling carbon plate throughout the platform. The goal of the Zoom Fly 6 is to pack in racing technology into a more approachable shoe.
SIMILAR SHOES: Adidas Adizero Boston 12, Mizuno Wave Rebellion Flash 2
PAST MODEL: Nike Zoom Fly 5
FIT
(To learn how a shoe should fit, check out our full podcast on fit by Matt Klein.)
Matt: The Nike Zoom Fly 6 fits me mostly true to size in my usual Men's US size 10. There does not appear to be wide options for the shoe. The upper is a light woven mesh that sits incredibly low and close to the foot. This is particularly noticeable in the forefoot, which almost made me think this shoe ran short. This broke in after a few runs but those sensitive to low toe boxes may want to consider going up a half size. Outside of the incredibly low volume, the width is actually on the wider side. The toe box is rounded and moves into a normal to slightly wider forefoot for a racing shoe. This transitions into a snug midfoot with a thin, well gusseted tongue. The snug fit and gusseted tongue provide excellent lockdown/security and I did not have to lace lock the shoe. In fact, I actually had to loosen the laces to get my foot in the shoe. The heel is normal to slighlty snug with a large amount of heel collar padding. There is a moderately stiff heel counter in the rearfoot that I did notice, although this was initially offset by the padding. Those sensitive to counters may not do well, while those who like stiff counters should be fine. As a sockless option, the Zoom Fly 6 is excellent. The inner liner is comfortable and consistent throughout the length of the shoe, even covering the toe guard. This helped this shoe fit me a bit better to offset the lower volume.
Typical Size: Men's US Size 10
Shoes that have fit Matt well: Saucony Guide 17, ASICS Kayano 30, Hoka Gaviota 5, Saucony Endorphin Elite, Nike Ultrafly
Shoes that have fit snug: Hoka Arahi 7, Saucony Kinvara 14
Shoes that have fit large: Salomon S/Lab Phantasm 2, Altra Timp 5
David: The Nike Zoom Fly 6 fit true to size in my men's 9.5. The width in the heel and midfoot is normal, with the forefoot being slightly wide. The mesh material that is used for the upper does have a lightweight and performance feel to it, though slightly more plush. The areas with a little more fluff would include the tongue, heel collar, and general thickness of the mesh itself. The upper feels much more durable and training friendly than the racing companions of the Vaporfly 3 and Alphafly 3. The lacing system does lock the shoe down well, but there are some small things I noticed that could be improved. The padded part of the tongue is not necessarily where the laces are locking down, rather just above it. Because of this I did still get some pressure over the dorsum of my foot. The other thing I noticed is that the heel collar rides a little high. I was nervous about initially getting pressure into my lateral malleolus when running. Thankfully this passed after the first run, and as long as I had the laces tighter I never got that lateral pressure I was worried about. The sensation of having that collar is present though, and those sensitive to pressure in that region may have to exercise some caution. From a performance standpoint, the upper did its job and held up at all paces and turning maneuvers I placed on it. The fit of the shoe is generally comfortable, but because it is more performance oriented, the materials are not as soft and plush as some other things out there.
David's Typical Size: Men's US Size 9.5
Shoes that have fit David well: Nike Vomero 17, Saucony Ride 16, Puma Velocity Nitro 3
Shoes that have fit snug: HOKA Arahi 7
Shoes that have fit large: Salomon Aero Glide
Doctors of Running Checklist
Is This a Good Shoe for Walking: No
Is This a Good Shoe for Standing: No
Is the Forefoot Flexible: No
How Flexible is the Shoe: Not Flexible
Is This a Good Heel Bevel: Yes
Recommended for Haglunds: No
Recommended for Sockless: Yes
Durability Expectation: Average
PERFORMANCE
Matt: The Nike Zoom Fly 6 is a lightweight performance trainer. It functions well as a training companion to the Vaporfly/Alphafly for easy runs and workouts or can be used as a stand alone racing shoe. Version 6 finally sees a massive weight decrease that combined with a carbon fiber flyplate, a top layer of Zoom X and a bottom layer of SR-02 foam (EVA? I'm not sure) makes it a shoe that can handle a variety of paces. While the layer of Zoom X foam adds some responsiveness to the sole, I found it to feel a little more soft/cushioned than responsive. The carbon plate adds a noticeble level of stiffness at the forefoot, which combined with the responsiveness of the Zoom X makes it excellent for tempo runs, uptempo runs and long runs. The SR-02 balances out the ride, which combined with a decent heel bevel and rocker makes it feel comfortable at easy paces once the plate breaks in. It does not have the same edge and ability to hit extremely fast paces like its racing counterparts, but has better versatility into easier paces.
For this reason, I found this shoe excellent for tempo runs and long runs where I wanted something a little faster but not a full super shoe. This will make it an excellent marathon racer for those who are unable to handle super shoes for that distance. The geometry is similar to the Alphafly although less aggressive. The heel is well beveled, softer and transitions into a smoother midfoot. The forefoot rocker is a a little steep which makes it feel stiff with the carbon fiber plate until the midsole and plate break in. Then it provides a slightly stiff but snappy ride off the toes. While there is a forefoot rocker and a plate, these break in and actually have a little flexibility despite the stiffer feel. For that reason, I would not suggest this shoe for those with toe mobility problems.
Unlike the Alphafly, I found the traction and durability to be fairly good. The traction at the forefoot grips fairly well on dry/wet road and tracks. I even found this shoe to do decently on smooth trails except for the fact that the midfoot gap picks up rocks. The heel is less durable and I have seen some early wear there, so those who land farther forward will experience better durability. I have 30 miles on my pair and still only see mild wear at the heel, so I expect these to last an average to slightly above average number of miles depending on where you land.
David: The Nike Zoom Fly 6 surprised me. I was intrigued by the introduction of full length Zoom X, and it did not disappoint. The combination of the Zoom X and carbon fiber Flyplate worked really for me at a variety of paces. The moderate flexibility of the platform also made this shoe more comfortable at controlled paces as well. I did feel the Zoom Fly 6 fit that performance trainer/ training companion vision.
The geometry of the shoe probably resembles the Alphafly more than the Vaporfly. This consists of a gradual bevel in the heel with a late stage rocker in the forefoot. The carbon fiber plate does have some give to it, and so the shoe does have a more natural feeling at toe off than the stiffer super shoes. The Zoom X is lively and bouncy without being too unstable. The outsole traction underfoot is decent, though I did find it didn't hold the greatest on slick roads. The Nike Zoom Fly 6 has quickly become a go to for me with controlled and rhythmic efforts like long runs. I have done some harder workouts in them with some success, but I find this shoe shines best at long tempo and rhythmic runs. The 40mm stack height feels accurate and comparable to its super shoe companions. With some of the changes to the upper and outsole, I do feel the 8-9 ounce range for weight is a good and competitive weight as well. I felt the Zoom Fly 6 was able to do everything I wanted it to. I do wish the traction was a little bit more sticky on the road, but I was very happy with how it ran for me.
Compared: Nike Zoom Fly 6 vs. Adidas Boston 12
STABILITY
(Learn more about stability in our full guide)
Matt: The Nike Zoom Fly 6 is a neutral shoe with some mild guidance methods. There are no sidewalls for those who are sensitive to them but the guidance comes from the stiffness, wider sole and central midfoot groove. The heel, midfoot and forefoot are on the wider side, which creates a stable platform. Although the midfoot narrows slightly, the central groove/gap provides central guidance through the midfoot without being stiff. The forefoot is wider and stiff in all directions, which makes it inherently stable. Although this shoe will not be enough for those with moderate stability needs given the softer sole, those with mild forefoot guidance needs will do fine. Those with mild stability/guidance needs may be able to do short to moderate distances in this shoe.
David: The Nike Zoom Fly 6 is not a stability shoe, but it does have some things that it does well. The upper is reinforced pretty well throughout and does keep you on the platform. The plastic plate does seem to help with the shoe keeping its structure under load some. The platform width is normal to slightly wide and does have some sole flare. The outsole traction is decent for most situations, but can struggle in slick conditions. The softer foam and height of the shoe does give some natural instability. There is not much presence of sidewalls in this model either. The Zoom Fly 6 is definitely a neutral running shoe.
Thoughts as a DPT: A Clarification of Descriptive Terms for Shoe Soles
By Matthew Klein
We use a large number of terms to describe how midsoles feel. This include soft/firm, responsiveness and snappiness/flexibility/stiffness. The first category, soft and/or firm, refer to the compliance of the midsole foam. A more compliant foam will feel soft, or highly compressive underfoot. A less compliant foam will feel firm or not compressive underfoot. This descriptor, like all the others, can be modulated by other components of the shoe besides the midsole. Plates, geometry and outsoles can make the shoe feel softer or firmer. Generally a stiffer plate/midsole or a larger amount of firm outsole can make the shoe feel firmer, whereas a more flexible midsole and less outsole can make the shoe feel softer. The secondary category, responsiveness, is also known as resilience of the foam. This refers to how quickly the midsole reforms under pressure and fast the shoe feels. The more responsive a shoe, the better it responds to chnages in pace especially as speed increases. Like all of these descriptors, responsiveness is also impacted by the combination of the midsole resilience/responsiveness and the stiffness of the sole. The final descriptor is stiffness, which refers to the amount of flexibility in the sole. We (I) also use the term snappiness, referring to the feeling to whether or not the shoe snaps you forward, especially in the forefoot during toe off. A shoe can feel flexible, where the midsole easily bends and flexes underfoot, or stiff, where the midsole feels rigid under foot. This is not a dichotomous descriptor and sits along a scale. A shoe can be too flexible or too rigid/stiff. There is an optimal amount that works for different people and different paces, which we have talked about extensively (Mcleod et al., 2020). These can all happen in varying degrees not only between shoes but within different parts of the same shoe. We are continually trying to standardize the language we use along with what is used in the literature, so hopefully this provides some clarification.
RECOMMENDATIONS
Matt: I have not reviewed the Zoom Fly series because they have never been sent to us and when I tried them on to consider buying them, I really disliked them. Version 6 is completely different. The weight drop is fantastic and the updates have really brought this performance trainer into a competitive spot with other shoes in its class. My major suggestions center around the volume and the amount of ZoomX in the midsole. The volume is a bit low for me to really enjoy the surprisingly anatomic toe box. Adding a bit more volume in the toe box would give more wiggle room, which would drastically increase comfort up front. I would also suggest adding a bit more Zoom X as I felt like the responsivness was far more muted than it needed to be. Without overstepping into the territory of the Vaporfly/Alphafly, adding a bit more would give that extra bit of responsiveness I was craving. However, this is meant as a training companion, so I can totally understand the ratio of ZoomX to SR-02 that was used.
David: I really enjoyed my time in the Nike Zoom Fly 6, but I do have some recommendations. The first recommendation would be playing with the tongue and heel fit. The tongue just seems to be padded in the wrong spots and gives the opportunity to have biting from the laces. The other is adjusting the height of the heel collar a little bit. Thankfully I did not develop any blisters from it, but I could definitely feel its presence gently pushing into my lateral ankle. I would also like for the outsole traction to feel a little more grippy if possible. I did enjoy the platform and its responsiveness for most uses though.
WHO IS THIS SHOE FOR?
Matt: The Nike Zoom Fly 6 is a lightweight performance trainer that will work well for someone who wants either a super shoe training companion especially to the Alphafly or wants a do it all shoe that can handle longer racing and training. The upper will work best for those who want an anatomic toe box and a low volume, snug fit. The midsole will work best for those who want a stiff forefoot, mild responsiveness and a softer ride especially in the heel for easy runs to workout paces. This shoe is a massive improvement over prior versions and is now finally competitive with other lightweight performance trainers like the Adidas Boston 12, Puma Deviate Nitro 3, Saucony Speed 4 and the Mizuno Rebellion Flash 2. Although this shoe can handle faster efforts, I still have found it to handle longer efforts like tempo runs to marathon pace efforts far better than shorter ones. For that reason, It will make an excellent marathon to maybe half marathon racing shoe as well as a great option for marathon paced long runs. The Nike Zoom Fly 6 finally begins to realize its potential and now finally deserves the title of being a training companion to the Nike Alphafly and Vaporfly.
David: The Nike Zoom Fly 6 is a lightweight trainer/ training companion for someone looking to have the Zoom X experience without having a full blown super shoe. The general geometry is similar to the Alphafly, but the design is less aggressive. Some modifications to the upper and outsole also make this a more training friendly model. Those looking to have a touch of super shoe in their trainers for long runs and workouts have a pretty solid option here. I could also see this as being a solid half marathon and marathon racing option for those that are sensitive to super shoes or can't handle them for longer distances. For me personally, this is starting to become a go to long run shoe.
GRADES
Matt
Fit: B+ (Anatomic but low volume fit that takes some time to break in)
Performance: B+ (Partial super foam and carbon plated sole that feels mildly responsive and soft in the heel. Works well for easy and long runs with ability to handle marathon pace and tempo runs. A solid marathon shoe alternative)
Stability: B+ [Neutral] (Wider sole, central midfoot groove and stiff forefoot provide subtle guidance especially in the forefoot. Great for those sensitive to sidewalls as there are none)
Value: B+/A- (Solid value for a shoe that can handle training and long distance racing well. Good forefoot durability but more time is needed to see how long the heel outsole will last)
Personal: B (I appreciate this shoe but I found the forefoot to be a bit too stiff and the midsole not quite responsive enough for my 5k/10k focus right now. Better for those more focused on marathon efforts)
Overall Design: B+
David
Fit: B (The tongue allows for some biting, heel collar could be reworked for less lateral pressure. Otherwise good.)
Performance: A- (I would like for a little more outsole traction. I really notice it slides some on slicker conditions. Otherwise I was happy with its versatility.)
Stability: B (Sole flare and upper lockdown decent, but high stack and compliant foam create a very neutral platform)
Value: A- (I think its decently comparable to the market. This would be a competitor to the likes of the Endorphin Speed and it performs like it.)
Personal: A- (I really like this shoe for long runs. I do wish the upper fit and traction were a little bit better though.)
Overall Design: B+/A-
SHOP | SUPPORT DORPrice: $169.95 at Running Warehouse
Nike Zoom Fly 6
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FURTHER READING
More than just an upper update, many fresh changes to this neutral training staple.
A rearfoot stable trainer for variety of distances.
Find all Shoe Reviews at Doctors of Running here.
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