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The Mizuno Wave Rebellion Flash 3 is a dual-foam training shoe designed for speed and comfort. Priced at $180, it competes with the ASICS Sonicblast ($180), Brooks Hyperion Max 3 ($200) and Saucony Endorphin Speed 5 ($175). The Flash 3 has a top layer of Enerzy XP, Mizuno’s TPEE race foam, a glass fiber infused nylon plate and a bottom layer of EVA foam called Enerzy NXT. The unique characteristics of this shoe in the speed training category are the insanely high stack of foam, which measured in over 50mm in our Men’s size 10.5, the light weight, and the aggressive heel bevel. For those reasons, if you are a heel striker or if you have any stability needs, we would not recommend this shoe. Upon step-in, it felt surprisingly soft and comfortable underfoot and fit true to size, unlike some of the Mizuno shoes with bootie-style uppers that fit somewhat long. Out on the road the foam felt much firmer and the toe-off experience is really nice. It has a smooth rocker geometry and forces you on to your forefoot, but it isn’t as bouncy or lively as we expected. It’s comfortable, light, quick, and fun but it doesn’t provide the same speed assistance as one of the carbon-plated race shoes. If you are a midfoot or forefoot striker, and are the type of runner who has a high cadence, you will really enjoy this shoe for faster, Zone 3 runs, long runs with some pace pick up or progression, and for workouts.
