WHICH IS THE BEST?! Nike Alphafly 3 VS Saucony Endorphin Pro 4 Comparison Review - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of WHICH IS THE BEST?! Nike Alphafly 3 VS Saucony Endorphin Pro 4 Comparison Review 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 test focuses on efficiency measured by average heart‑rate, cadence and stride length at a steady effort.
Both shoes produced almost identical pace (around 7:26 min / km, roughly a 6 min / mile) and cadence, but the Alphafly 3 showed a slightly lower average heart‑rate (~2 bpm) indicating marginally better efficiency.
Stride length was virtually the same in both shoes, so the perceived “bounce” of the Alphafly didn’t translate into longer strides at this effort.
Feel matters: the runner found the Pro 4 more “edgy” and fun, while the Alphafly felt smoother and was preferred for longer runs.

Workout Example

5 × 2 km repeat workout (same effort each rep)

Rep 1‑2 – Nike Alphafly 3
Rep 3‑4 – Saucony Endorphin Pro 4
Rep 5 – back to Alphafly 3 (used as a cool‑down)

Target pace: ≈ 7:26 min / km (≈ 6 min / mile).
Keep heart‑rate in the same zone for every rep (the runner averaged ~153 bpm overall).
Record cadence and stride length with a GPS/HR watch to compare the shoes.
Switch shoes quickly at the turnaround point to maintain identical weather and terrain conditions.

Practical Tips

Use the same route for each shoe to eliminate environmental variables.
Monitor HR; a lower HR at the same pace suggests better efficiency.
Check cadence (around 170‑175 spm) and stride length; if they stay constant, any HR difference is likely shoe‑related.
Choose the shoe that feels best for the distance you’re training for – the Pro 4 felt sportier for shorter, faster efforts, while the Alphafly was preferred for comfort over longer runs.

Closing Note

Give this simple 5 × 2 km repeat a try in your own shoe rotation and see which pair gives you the smoother, more efficient run. You can easily customise the paces to match your own training zones in the Pacing app. Happy testing, and enjoy finding the shoe that makes you run your best! 🚀