Best Shoes for Interval Training

Interval training demands speed, control, and explosive movements qualities that your shoes must support without compromise. Whether you’re sprinting, jumping, or shifting direction rapidly, the right footwear enhances performance while minimizing the risk of injury. Unlike casual running shoes, interval training shoes are engineered to handle a mix of cardio bursts, lateral agility drills, and strength-based movements. Wearing the wrong shoes can lead to discomfort, instability, or even long-term joint strain. That’s why selecting shoes specifically designed for interval workouts is essential. A good pair will balance cushioning for impact absorption with the stability needed for fast-paced multidirectional moves. In this article, we’ll guide you through exactly what to look for, answer common questions, and help you make an informed purchase with confidence.

Best Shoes for Interval Training

1. Nike Metcon 9

The Nike Metcon 9 is a powerhouse for high-intensity interval training, offering stability, versatility, and durability. Designed for athletes who mix cardio with strength, this shoe combines a rigid heel with a flexible forefoot, creating a balanced ride. Its wide base delivers exceptional lateral support, which is crucial during rapid side-to-side movements. The updated React foam midsole provides responsive cushioning without sacrificing ground feel.

Durability is a strong suit here, thanks to the reinforced mesh upper and extended rubber wrap around the midfoot. The outsole features a dual-density rubber compound that grips well on gym floors and outdoor surfaces alike. An internal heel counter locks the foot in place, preventing unwanted shifts during high-impact moves like jump squats and kettlebell swings. A slight drop (4mm) supports more natural movement mechanics.

The Metcon 9’s outsole includes rope grip zones and directional tread, aiding agility drills and rope climbs. Breathability is solid, with perforated mesh that resists overheating during long circuits. While heavier than minimalist models, the Metcon 9 earns its weight with robust structure and superior traction. It transitions well from treadmill sprints to box jumps and weight sled pushes.

If your workouts include explosive intervals mixed with lifting, the Metcon 9 delivers the support and performance needed. This shoe is built for athletes who want dependable structure without sacrificing agility. Although not ideal for long-distance running, it’s a top-tier choice for multi-modal interval sessions. The price is mid-to-premium, but the durability justifies the investment. Overall, the Nike Metcon 9 is a training staple for serious interval enthusiasts.

Pros:

• Excellent lateral and heel stability

• Responsive yet firm cushioning

• Rope grip and multi-surface traction

• Breathable, reinforced upper

• Durable construction

Cons:

• Slightly heavier than some competitors

• Not ideal for long-distance running

2. Reebok Nano X4

The Reebok Nano X4 is engineered for dynamic training, and it excels in interval workouts that demand speed and strength. With an updated Flexweave woven textile upper, this shoe offers both breathability and flexible containment. It’s built with a Lift and Run chassis system that supports lifting yet remains agile enough for cardio bursts. The heel clip and wide platform enhance lateral movements.

The Nano X4 uses a Floatride Energy Foam midsole that absorbs impact well while staying lightweight. This makes it especially useful for burpees, squat jumps, and treadmill sprints. The outsole is flat and grippy, allowing quick pivots and multidirectional movement with confidence. Inside, the shoe includes a molded sockliner that enhances fit and reduces slippage.

This model balances durability and comfort, holding up well through repeated HIIT circuits. Unlike heavier cross-trainers, the Nano X4 feels nimble underfoot, aiding rapid transitions between movements. Its 7mm heel-to-toe drop favors stability during lifts while providing enough cushioning for impact-driven segments.

Reebok also refined the heel design to reduce slippage during fast accelerations. This shoe works equally well for indoor and outdoor sessions thanks to its all-purpose tread. While it lacks a few of the ultra-premium features of pricier models, the Nano X4 hits all the marks that matter for interval training. It’s a reliable, well-rounded performer that adapts to nearly any training style.

Pros:

• Floatride Energy midsole for impact absorption

• Stable heel with wide base

• Breathable yet supportive upper

• Lightweight for its category

• Versatile for both cardio and strength

Cons:

• Less cushion than a running shoe

• Fit can be snug for wider feet

3. Under Armour TriBase Reign 6

Under Armour’s TriBase Reign 6 is built for maximum ground contact and grip, making it perfect for high-intensity interval workouts that require balance and control. The TriBase platform enhances natural foot movement while improving stability during explosive moves. With a 2mm drop, the shoe promotes a low, grounded feel that’s great for agility drills.

The upper is made of durable and abrasion-resistant mesh, paired with an external heel counter that locks the foot in place. This construction helps the shoe maintain structure even under lateral pressure. The Micro G foam midsole cushions well without feeling squishy, providing the right level of responsiveness for sprints and jumping movements.

Traction is a highlight, with full rubber coverage across the outsole and a TriBase design in the forefoot to increase flexibility. The shoe grips turf, gym mats, and hardwood without hesitation. It’s an excellent choice for exercises like skaters, lateral bounds, and shuttle runs. The fit is snug but supportive, and it includes reinforced eyelets and midfoot overlays for added durability.

Although the minimalist drop may not be ideal for beginners, seasoned athletes will appreciate the control it delivers. It’s not a shoe for treadmill miles, but it’s a top performer in circuit training and plyometric-heavy sessions. The TriBase Reign 6 is ideal for those who prioritize connection to the ground and responsive transitions. It’s a strong contender for serious trainers who prefer speed and precision.

Pros:

• Low drop for excellent ground feel

• Durable and abrasion-resistant upper

• Outstanding traction across surfaces

• Secure heel and midfoot lockdown

• Flexible outsole for agility

Cons:

• Not suitable for long-distance running

• Minimal heel cushioning may not suit all users

4. NOBULL Trainer+

The NOBULL Trainer+ is a premium interval training shoe with a reputation for ruggedness and simplicity. Built with a seamless SuperFabric upper, it resists abrasions and is nearly indestructible in tough environments. The Trainer+ improves on the original with more cushioning and a wider base for added comfort and control.

This shoe thrives in multi-modal workouts that include running, rowing, and strength intervals. The EVA midsole is firmer than traditional running shoes but delivers adequate shock absorption for most HIIT activities. A flat outsole design helps with balance during compound lifts and fast changes in direction.

The outsole features deep grooves that allow flexibility and improved traction on gym floors or turf. While the heel isn’t heavily cushioned, the wide, flat platform offers a stable base for jumps, presses, and bodyweight training. It shines in workouts where quick lateral shifts and grippy traction are essential.

NOBULL keeps its design minimalist, which some users love for its clean look, while others may miss technical bells and whistles. The toe box has a natural shape that accommodates foot splay during dynamic movement. It’s a no-nonsense option for athletes who want durability and function without distraction. While not the best for treadmill intervals, it excels in circuits and bodyweight-focused training.

Pros:

• Extremely durable SuperFabric upper

• Wide, stable platform

• Flexible outsole for agility

• Clean, minimalist design

• Great lateral support

Cons:

• Firmer ride than most

• Less ideal for running segments

5. Inov-8 F-Lite G 300

The Inov-8 F-Lite G 300 is a training shoe designed to bring strength, speed, and support together ideal for intense interval training. Known for its use of graphene-enhanced rubber, the outsole is ultra-durable and grips exceptionally well on all indoor surfaces. This model is well-suited for hybrid athletes who switch between cardio, calisthenics, and resistance work.

A standout feature is the 6mm drop, which balances stability for weightlifting with cushioning for dynamic movement. The midsole uses ETPU foam that delivers high energy return without compromising firmness. The upper features a 360° rope-tec design that boosts durability and foot containment.

The shoe includes a strong internal heel cage that provides locked-in support without restricting mobility. The toe box is anatomically shaped to allow natural movement during jumping and sprinting. Unlike bulky lifters, the F-Lite G 300 feels agile and responsive on the move.

It shines in sessions that combine battle ropes, sled pushes, jump rope, and box jumps. The graphene sole not only improves grip but extends lifespan for serious gym users. While heavier than some competitors, the durability and structure make this shoe a worthy option. It’s a high-performance hybrid that holds its own through punishing training blocks.

Pros:

• Graphene-enhanced outsole for durability and grip

• Balanced 6mm drop for versatility

• Durable and breathable upper

• Excellent energy return from midsole

• Reinforced lateral stability

Cons:

• Slightly heavier than lightweight trainers

• Higher price point

6. Adidas Dropset Trainer 2

The Adidas Dropset Trainer 2 is purpose-built for explosive workouts and hybrid routines, making it ideal for interval training. With dual-density cushioning and a wider forefoot, it delivers balance, stability, and comfort during fast-paced drills. The shoe features a 6mm drop that offers a grounded stance without sacrificing responsiveness. Its updated engineered mesh upper enhances breathability and holds up well against friction from lateral movement.

A standout feature is the rigid heel design, which supports barbell movements and keeps your footing secure during weighted circuits. Meanwhile, the softer forefoot encourages comfort and flexibility in cardio bursts or plyometric work. The outsole includes a medial grip zone that excels during rope climbs, agility ladders, and shuttle runs. Internal midfoot panels prevent foot slippage, boosting your performance in multi-directional drills.

The shoe’s midsole cushioning delivers a well-calibrated mix of firmness and bounce. While not as plush as a running shoe, it’s ideal for short sprints, box jumps, and high-intensity bodyweight movements. The outsole also features a split-sole design that enhances natural foot flexion without compromising structure.

Durability is solid, with rubber outsole pods and stitched overlays adding to the shoe’s long-term value. It’s a strong pick for those balancing strength, speed, and agility in one training session. While slightly heavier than minimalist shoes, it delivers greater support and balance. This model performs particularly well on indoor surfaces but holds its own outside, too. With thoughtful updates and a true training-specific profile, the Dropset Trainer 2 proves Adidas understands the needs of interval athletes.

Pros:

• Dual-density midsole supports varied movements

• Wide forefoot base for stability

• Excellent grip and rope climb traction

• Secure lockdown for fast direction changes

• Versatile for both strength and cardio

Cons:

• Slightly bulky for runners

• Limited arch support for high arches

7. Puma Fuse 2.0

The Puma Fuse 2.0 blends affordability, performance, and sleek design to create a solid shoe for interval training enthusiasts. Built with a low 4mm drop, it offers a stable, grounded feel that’s ideal for strength circuits, agility drills, and sprints. The upper is made of durable mesh with synthetic overlays that enhance structure while allowing flexibility.

Its EVA midsole is firm and responsive, which helps maintain foot control during explosive transitions. The shoe also includes a TPU heel clip that adds rearfoot stability for lifting, lunges, and lateral moves. Puma’s PUMAGRIP rubber outsole is sticky and textured, delivering dependable traction across indoor gym floors and functional turf. A wider toe box promotes toe splay, boosting balance and power during landing movements.

The Fuse 2.0 excels in workouts involving bodyweight plyometrics, short runs, and weight circuits. Despite its modest price point, the materials feel premium and well-assembled. The layered midsole foam is protective enough for jump landings while still feeling agile underfoot.

One bonus is the heel’s internal cushioning, which prevents blisters during intense back-and-forth movement. The design is relatively sleek for a training shoe, appealing to athletes who want function without sacrificing style. However, the midfoot fit can feel snug for some users. Still, the Fuse 2.0 offers excellent value, especially for those just getting serious about interval-based training. It’s a budget-friendly performer with real gym floor chops.

Pros:

• Excellent value for the price

• Grippy outsole for diverse surfaces

• Reinforced heel clip for lifting stability

• Low drop for ground contact

• Breathable yet durable upper

Cons:

• Narrow midfoot fit

• Slightly firm cushioning for long cardio bouts

8. New Balance Minimus TR

The New Balance Minimus TR stands out for athletes who prefer a more natural, minimalist shoe during high-intensity interval training. This shoe offers a barefoot-inspired experience with just enough cushioning to remain functional in a gym setting. With a very low drop and lightweight design, it supports agility, quick footwork, and better ground feel.

The upper is made with a breathable mesh and TPU-infused overlays that add structure while allowing your foot to move freely. The Vibram outsole provides high-quality grip, especially on smooth or rubber gym floors. Its thin midsole foam is firm but effective for short-duration impact exercises like jump squats and skater bounds. Although not ideal for heavy lifting, it does well in bodyweight circuits and plyometric training.

The fit is snug and supportive, wrapping around the midfoot while leaving room in the forefoot. It feels more like a sock than a traditional trainer, encouraging natural movement patterns. One of its best features is proprioceptive feedback it helps you “feel” the ground more, improving balance and control.

The Minimus TR is best for seasoned interval trainers who want maximum mobility and don’t require thick cushioning. It’s especially good for short workouts that involve fast transitions and core work. While not suited for long treadmill sessions or heavy squats, it excels in flexibility and speed. If you’re moving from heavy traditional trainers to a more natural feel, this is a top candidate.

Pros:

• Minimalist feel for agility and proprioception

• High-traction Vibram outsole

• Lightweight and breathable

• Encourages natural movement

• Great for quick-footed interval drills

Cons:

• Not enough cushioning for extended cardio

• Limited support for heavy lifting

9. ASICS Gel-Quantum 180 7

The ASICS Gel-Quantum 180 7 bridges the gap between training and running, making it an ideal choice for interval training that includes more treadmill or pavement-based sprints. Featuring GEL cushioning and a full-length midsole, this shoe excels in shock absorption without losing agility. The 10mm drop is slightly higher than most training shoes but provides extra heel comfort for impact-heavy movements.

The upper is made of engineered mesh for breathability and comfort, with synthetic overlays adding structural support. It fits securely through the midfoot and heel, offering a locked-in feel during intense movement. The outsole includes ASICS High Abrasion Rubber (AHAR) which holds up well over time and grips consistently on multiple surfaces.

This shoe really shines during treadmill intervals, box jumps, and moderate lifting. It’s not as flat or low-profile as a pure cross-trainer, but it works well in hybrid training sessions. The GEL units in the heel and forefoot provide great energy return while reducing joint stress.

It’s also surprisingly light given the amount of cushioning, which adds to its all-around versatility. Athletes who do mixed routines indoor and outdoor will appreciate its adaptability. Though it lacks some lateral rigidity, the Gel-Quantum 180 7 brings comfort to high-speed work. For those who prioritize cushioning over ground feel, it’s an excellent pick.

Pros:

• GEL cushioning for high-impact comfort

• AHAR outsole with strong traction

• Breathable and supportive upper

• Suitable for cardio-heavy intervals

• Comfortable for longer workouts

Cons:

• Higher drop limits ground connection

• Less lateral stability for agility drills

10. STR/KE MVMNT Haze Trainer

The STR/KE MVMNT Haze Trainer is a lesser-known gem built for hybrid athletes who want one shoe to handle everything from running to lifting. It has a 4mm drop and a cushioned yet stable midsole that supports both cardio and functional strength movements. This shoe offers an athletic fit that hugs the foot without causing restriction.

Its seamless knit upper is breathable and pliable, with targeted reinforcement for support during side-to-side motion. The outsole is made from multi-density rubber and includes a meta-flex groove system for natural foot articulation. The cushioning is plush enough for jumping and short running, but it’s firm enough for squats and deadlifts.

The Haze Trainer transitions well between sled pushes, box jumps, burpees, and short sprints. It’s responsive without feeling overly soft, and the fit is versatile for most foot shapes. The rubber outsole grips well on hardwood, turf, or mat surfaces, making it ideal for mixed modality workouts.

While the brand doesn’t have the same global recognition as Nike or Reebok, the shoe’s performance and style are impressive. It’s lightweight, stylish, and built to last under intense conditions. The Haze Trainer is ideal for anyone looking to elevate their interval training with a premium-feel alternative to mainstream models. If you value performance with clean aesthetics, this one’s a standout.

Pros:

• Lightweight and breathable construction

• Balanced cushioning for cardio and strength

• Secure and flexible fit

• Versatile outsole for indoor training

• Stylish design with performance backing

Cons:

• Limited availability in stores

• Less known brand reputation

Buyer’s Guide

When selecting shoes for interval training, the key is finding footwear that offers a precise blend of support, flexibility, grip, and comfort. Interval workouts vary in intensity and movement patterns, so a well-rounded shoe must cater to those demands without breaking down quickly.

1. Cushioning and Impact Absorption
High-intensity intervals often include jump squats, burpees, sprints, or treadmill bursts. This makes cushioning critical—particularly in the heel and forefoot. Look for shoes with responsive foam midsoles or gel inserts that can absorb shock during impact-heavy exercises without feeling too soft or unstable.

2. Lateral Support and Stability
Interval training isn’t just about moving forward. You’ll likely include side lunges, skaters, or agility ladder drills that require strong lateral movement. Shoes with reinforced sidewalls, wider bases, or a low-to-the-ground feel help prevent ankle rolls and improve control when you pivot or shift directions.

3. Grip and Traction
Grippy outsoles make a huge difference, especially if you’re doing circuits that involve hard gym floors, turf, or even outdoor tracks. Rubber outsoles with multi-directional tread patterns can help maintain traction during fast starts and stops.

4. Lightweight but Durable Construction
Interval training demands speed, so the shoe must be lightweight enough to move quickly while remaining durable under high wear and tear. Look for breathable mesh uppers with synthetic overlays or welded construction to strike this balance.

5. Breathability and Moisture Management
Sweaty feet can lead to discomfort and blisters. Breathable mesh uppers or moisture-wicking linings help your feet stay dry and cool through intense rounds.

6. Heel-to-Toe Drop
A lower drop (4–6mm) helps with a more natural stance and can improve ground feel, which is useful in agility and strength work. Avoid ultra-cushioned, high-drop running shoes for intervals—they can throw off your balance.

7. Secure Fit and Lockdown
Lace systems that allow for snug fit customization and internal heel counters ensure your foot doesn’t slip inside the shoe, which is especially important for explosive drills.

What to Avoid

• Bulky running shoes with high soles and thick cushioning that reduce responsiveness.

• Minimalist shoes with inadequate support if you’re doing high-impact moves.

• Shoes with poor grip, which can cause sliding or injury during rapid movement changes.

FAQ

What type of shoe is best for interval training?
Shoes specifically designed for cross-training or HIIT are best for interval workouts. They typically feature moderate cushioning, good lateral support, and a flexible yet grippy sole to handle a wide range of high-impact and multi-directional movements.

Can I use running shoes for interval training?
Running shoes are built for linear motion and longer distances. While they may be okay for short sprints, they often lack the lateral stability and ground contact feel needed for diverse interval movements like side lunges, jump squats, or ladder drills. A dedicated training shoe is better suited for these exercises.

Are high-drop shoes bad for interval training?
Yes, shoes with a high heel-to-toe drop can negatively affect your balance and control, especially during agility drills or strength moves. For better ground feel and stability, opt for shoes with a drop of 4–6mm or lower.

How often should I replace interval training shoes?
Most interval training shoes should be replaced every 6–9 months if used regularly. High-intensity workouts wear down the midsoles and outsoles more quickly than casual use, which can affect support and traction.

What kind of sole should interval training shoes have?
A flat, grippy, and flexible outsole is ideal. Look for full rubber outsoles with multi-directional tread or grooves for traction. This helps maintain stability and prevents slipping during dynamic movements.

Do I need different shoes for indoor and outdoor interval training?
If you’re training both indoors and outdoors, choose shoes with a versatile outsole. Indoor shoes often have smoother, flatter soles for gym floors, while outdoor shoes may need added durability and weather resistance. If you train heavily in both environments, you might benefit from owning two pairs.

How tight should interval training shoes fit?
They should fit snugly around the midfoot and heel to prevent slippage, but leave enough room in the toe box for natural foot expansion during movement. A secure fit ensures better control, especially in fast-paced drills, without causing pressure points or blisters.

Conclusion

Choosing the right shoes for interval training is essential to ensure safety, boost performance, and prevent injury. The best options offer a balance of cushioning, grip, and support to handle diverse, high-intensity movements. By selecting footwear tailored to this demanding training style, athletes can push harder, move quicker, and recover faster all with greater confidence and comfort during every session.