Its new, beefed up midsole can now handle full marathon distances and it has enough cushioning to not leave your feet beat up after 40 km runs like old school lightweight trainers used to do. It is however a lot more versatile than the previous Rival Fly’s. I can without a doubt say that it’s best suited to short, tempo runs or speed workouts. I did easy runs, tempo runs, interval workouts and a long run in the Rival Fly 3. The Rival Fly 3 still uses the small, old Zoom Air unit unlike the large, thick one that’s found in the Pegasus 38 and the Vomero 16 which covers the entire forefoot of the shoe so you might find the lumpy forefoot of the Rival Fly 3 annoying if you aren’t used to it. However if you’ve been running in other trainers with new age super foam Pebax or supercritical midsoles, you’ll probably find the ride of the Rival Fly 3 flat and slightly boring. If you loved the Pegasus 36 and earlier versions, chances are high that you’ll love the Rival Fly 3 because of all the trainers in Nike’s current lineup, its ride is the most similar to the old Pegasus versions. While the other popular Nike trainers like the Pegasus, Vomero, and Structure have all.moved on from Cushlon foam, the Rival Fly 3 is unfortunately stuck in the past and retains Cushlon as its midsole foam. The Rival Fly 3 weighs 28 g (1 oz) more than the Rival Fly 2 but it still maintains an 8 mm drop. It also has a brand new upper and outsole so version 3 is a big update. It still has a Cushlon midsole but the foam is now softer. A softer foam with deeper cushioning means a more versatile lightweight trainer which can also be used as a daily trainer and not just for speed training. The trend with lightweight tempo trainers this year has been towards thicker, more cushioned midsoles with softer rides. The Rival Fly 3 is an old school, lightweight tempo trainer and competes with other non-plated lightweight trainers such as the New Balance Rebel v2, Asics EvoRide 2, adidas SL20.2 and the Hoka Rincon 3 all of which are excellent trainers. Yes, carbon plated shoes cost an arm and a leg, have low durability and can cause injuries because of their unnatural rides but there’s no denying that they are fun to use for speed sessions because they make you fly. With more and more runners opting for carbon fibre plated shoes for their interval and tempo workouts, the traditional lightweight tempo trainer is becoming somewhat of a dying breed.
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