The Mizuno Wave Rebellion Flash 3 is a fast, cushioned tempo running shoe that blends Mizuno’s ENERZY foams with a nylon Wave Plate to deliver speed for workouts and even race day.
After testing them across different sessions, I’ve found they do bring a snappy ride, but also some quirks that make them less refined than their competitors in this shoe category, at a similar price point.
Key specifications
- Price: $180 at mizuno.com - available for purchase soon.
- Weight: 8.5oz (241g) for US men’s 9 (my pair)
- Drop: 3mm (stack height not specified)
- Upper: Engineered mesh with internal support strap; lightweight and breathable with a secure midfoot fit
- Midsole: MIZUNO ENERZY XP (TPEE) supercritical foam (top layer) for soft landings and high rebound. Glass fiber–infused nylon Wave Plate (mid layer) for propulsion and energy return. MIZUNO ENERZY NXT (EVA) as a base layer for stability and balance. Smooth Speed Assist geometry to guide efficient gait
- Outsole: Durable rubber with reliable traction for daily training and longer mileage
- Extra attributes: Three lace loops in the tongue design to reduce slipping (though not that effective in practice)
Sizing and fit
The Flash 3 fits true to size with a medium width. The upper wraps nicely and feels breathable on foot, and heel lock is secure.
The collar and heel counter both have a good amount of padding, BUT, the heel counter isn’t the most comfortable, I developed rubbing that led to a hot spot and the start of a blister.
A small articulation tweak in the heel collar design could very easily fix this.
The tongue is another issue as it tends to slip down, and to the side mid-run despite Mizuno’s attempt to pin it in place with 3x lace loops.
Tongue slip (left), 3x tongue loops to pin the tongue in place (right)
Performance review
At 8.5oz (241g), the shoe has an average weight for a speed training shoe, but the ride doesn’t give very smooth transitions, this was the same deal with the Wave Rebellion Pro 3.
Due to the large wedge out of the rear end of the midsole, transitions are clunky, especially if you land further back on your foot. Heel strikes feel jarring and the geometry essentially forces you onto your forefoot whether that suits your stride or not.
It’s an aggressive geometry, and while some may like that push, it doesn’t feel natural or forgiving over time. Forefoot runners with have less of an issue with this.
The photo below shows the area in which you'll most likely contact the ground first with, it's an odd sensation as it feels like a bulge under the space between you arch and heel.
Alastair Dixon
As you hit the deck here, you get tipped forward to your midfoot, where you finish your transition. If you land on your forefoot, you'll skip this jolt, and experience a better ride because of it.
Where the Flash 3 shines is as you would expect, speed. The ENERZY XP foam paired with the nylon Wave Plate delivers a lively, snappy feel that makes tempo sessions and intervals feel quick.
They have the pop you’d want in a dedicated speed training shoe, and the outsole provides reliable traction across road surfaces.
They’re versatile enough that you could stretch them to handle a race if you don’t mind the quirks, but comfort suffers on longer efforts.
The fast, responsive ride comes at the expense of comfort. For me, that makes it tough to reach for them when there are other shoes in the same category that manage both speed and comfort better.
Alastair Dixon
At nearly $180, the value just doesn’t stack up compared to competitors that offer a smoother ride and more comfortable fit.
My verdict
The Mizuno Wave Rebellion Flash 3 has flashes of brilliance, it’s fast, breathable, and durable enough for a mix of workouts, daily mileage, and even race day.
But the quirks in the design hold it back, the heel counter caused me a lot of discomfort, the tongue slipped during runs, and the transitions feel clunky with an overly aggressive push onto the forefoot.
Alastair Dixon
If your priority is pure responsiveness and you don’t mind trading off comfort, you’ll find value here.
But if you’re after a polished tempo or race-day trainer that balances speed with comfort, there are better options available for the money—tap the link above to discover the best tempo running shoes, right now.
