ON Cloudflow 4 Review - First Impressions (FAST & LIGHT?) - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of ON Cloudflow 4 Review - First Impressions (FAST & LIGHT?) from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The Cloudflow 4 is designed as a speed‑oriented shoe with a responsive mid‑sole and a lightweight, breathable woven upper.
The reviewer tested it with a 30‑minute easy run to confirm break‑in needs, then tackled a short but intense interval workout.
Important tip: start the workout with a tempo segment to shake off any morning sluggishness before moving into faster intervals.
The shoe’s firm‑mid‑sole provides stability without feeling overly stiff, and the secure lacing keeps it locked in during high‑intensity efforts.

Workout Example (all paces are effort‑based; adjust to your own target pace using the Pacing app)

12‑minute easy warm‑up – comfortable, conversational pace.
5‑minute tempo – just under 90 % effort, a steady “sweet‑spot” to get the legs firing.
3 × 1‑minute fast intervals – aim for ~75 % effort (sharp, but sustainable).
3 × 2‑minute intervals – increase to ~90 % effort, holding a strong, controlled speed.
3 × 1‑minute fast intervals – return to the ~75 % effort level.
12‑minute cool‑down – easy jog to finish. Feel free to swap the interval lengths or effort levels to match your current training goals; the structure works well for speed‑focused days.

Closing Note

Give the Cloudflow 4 a spin on a speed day or a moderate‑pace run and see how it feels. You can easily customize the intervals to suit your own paces in the Pacing app. Have fun, stay fast, and keep those feet happy! 🎉