Nike Alphafly 4: new ZoomX LT, less weight and all the new features compared to the Alphafly 3
The Nike Alphafly has been one of the leading references for years when it comes to marathon racing shoes. Its combination of ZoomX foam, Air Zoom units, and a carbon plate has defined a very particular approach to speed.
With the new Nike Alphafly 4, the American brand has decided to overhaul practically every component of the model. The goal is not only to create a faster shoe but also to help runners maintain their efficiency as the miles add up and fatigue sets in.
The result? According to official Nike data, the Alphafly 4 offers 10% more energy return and weighs 5% less than the Alphafly 3.
This major evolution comes with new ZoomX LT foam, updated Air Zoom units, a revised Flyplate carbon plate, and a redesigned AtomKnit upper.
At BeUrban, we analyze all the new features of the Nike Alphafly 4 and compare them with the previous generation to discover what has really changed and which runners are worth making the switch.
Nike Alphafly 4: a new generation designed to maintain speed
There is a point during a marathon when the real challenge is no longer running fast but maintaining pace. Muscles become fatigued, running technique can start to deteriorate, and every stride requires more effort. That is precisely where Nike focused during the development of the new Alphafly 4.
The brand worked on four fundamental aspects: propulsion, cushioning, comfort, and stability. The intention is to make them all work together to promote an efficient stride throughout the 42.195 kilometers.
The Alphafly 3 already offered a highly advanced combination of technologies. That is why, instead of abandoning its concept, Nike has evolved each of its elements.
The result is a shoe that retains the Alphafly DNA but aims for a lighter, smoother, and more controlled running experience.
New ZoomX LT: the major change in the Nike Alphafly 4
If there is one technology that deserves special attention in this release, it is the new ZoomX LT foam.
Nike has been using ZoomX in its racing shoes for years. Its lightness and responsiveness have made it one of the most recognizable components in models such as the Vaporfly and Alphafly.
Now, with the Alphafly 4, this material has been further evolved.
According to Nike, the new ZoomX LT is up to 17% lighter than conventional ZoomX and offers 8% more energy return. But the interesting part is not just the percentages.
The new foam aims to provide a smoother and more responsive feel, combining cushioning with high energy return. In addition, Nike does not replace the entire midsole with ZoomX LT. The new formulation works alongside traditional ZoomX, with a specific distribution around the Flyplate carbon plate.
This construction allows different elements of the midsole to work together to absorb impact and promote forward propulsion.
In terms of running, the intention is clear: to create a shoe capable of offering high responsiveness without sacrificing the protection a runner needs during a marathon, and this is where we find one of the major differences compared to the Alphafly 3.
Alphafly 4 vs Alphafly 3: more energy return with less weight
The evolution of the Alphafly 4 is not limited to incorporating a different foam.
Nike announces that the shoe as a whole provides 10% more energy return than the Alphafly 3, while reducing its weight by approximately 5%, using a men's US size 8.5 as a reference.
These are two particularly interesting figures because they directly affect the priorities of any racing shoe: reducing weight and making better use of the energy from each stride.
10% more energy return does not mean you will automatically run 10% faster. The real answer depends on numerous factors, such as technique, pace, biomechanics, and the runner's adaptation to the shoe.
What these figures do indicate is the direction Nike has taken with this new generation.
The Alphafly 3 was already a very responsive shoe. The Alphafly 4 aims to maintain that character, but with a lighter construction and an even more efficient performance.
Air Zoom and Flyplate: two technologies that evolve together
It would be difficult to imagine the Alphafly without its distinctive forefoot Air Zoom units. Since the first generations, these pressurized air chambers have been one of the model's defining features.
In the Nike Alphafly 4, the two Air Zoom units in the forefoot are retained, but Nike has updated their construction and integration with the rest of the midsole. The goal is to reduce weight, improve cushioning, and achieve a smoother response during the foot strike transition.
One of the new features is the manufacturing and bonding process of the Air Zoom units with the midsole, which aims to optimize the performance of the whole. This update works directly with the Flyplate carbon plate.
The plate retains its characteristic curved geometry, designed to promote forward movement, but features adjustments aimed at improving stability and fluidity. The combination is important.
A carbon plate does not generate all the responsiveness of a shoe on its own. Its performance also depends on the foam, geometry, and interaction with the foot.
In the Alphafly 4, Nike has revised these elements as part of the same system.
That is why, rather than talking about a completely different plate, we should understand this update as an evolution of the assembly formed by ZoomX LT, ZoomX, Air Zoom, and Flyplate.
A more stable stride as the miles start to weigh on you
When we think of carbon racing shoes, we usually focus on weight and propulsion, but during a marathon there is another factor that can prove decisive: stability.
As fatigue sets in, maintaining an efficient stride can become more difficult. And an extremely responsive shoe is not always the easiest for every runner to control. Nike has taken this aspect into account in the Alphafly 4.
The new midsole configuration and the adjustments made to the Flyplate aim to offer a more stable platform and a more progressive transition. The intention is for the runner to be able to take advantage of the shoe's responsiveness without having to make constant corrections with every step.
This can be particularly interesting during the second half of a marathon, when technique begins to be affected by fatigue. This does not mean that the Alphafly 4 has become a conventional training shoe.
It remains a super racing shoe, with a construction specifically designed for running fast. But Nike wants that speed to be more accessible and controllable over long distances.
New AtomKnit: more precision and comfort in the fit
The upper also receives major changes. The Nike Alphafly 4 incorporates a redesigned AtomKnit upper, designed to improve the fit without adding unnecessary weight.
The new construction features a soft, breathable, and seamless fabric, accompanied by strategically placed lockdown elements. Among the new features are midfoot adjustment cables, an integrated heel area, and a molded insole. These elements aim to keep the foot properly secured during the race, especially when speed increases or lateral movements occur.
In a racing shoe, the fit is much more important than it seems. An overly rigid upper can cause discomfort over long distances, while insufficient lockdown can cause the foot to shift inside the shoe.
With the new AtomKnit, Nike tries to find that balance between freedom, breathability, and security.
Compared to the Alphafly 3, the evolution focuses mainly on refining comfort and achieving a more precise fit.
New Fast Shot outsole: grip for racing on asphalt
The latest major update appears in the area that is in direct contact with the ground. The Alphafly 4 incorporates a Fast Shot outsole, developed to complement the rest of the shoe's technologies.
In a super shoe, the outsole must solve a complicated issue: provide grip and durability without adding too much weight. Nike has revised this component as part of its goal to reduce the overall weight and improve the model's efficiency.
The new outsole is designed to support quick transitions and provide traction during asphalt races.
As with any high-performance shoe, its actual performance will also depend on the type of surface, weather conditions, and accumulated wear.
Nike Alphafly 4 vs Alphafly 3: all the differences
After analyzing its technologies, these are the main new features we find between the two generations.
| Features | Alphafly 3 | Alphafly 4 |
| Foam | ZoomX | ZoomX + ZoomX LT |
| Energy return | +10% | |
| Weight | 218g | -5% |
| Plate | Carbon Flyplate | Redesigned Flyplate |
| Air Zoom | Two forefoot units | Two updated units |
| Upper | AtomKnit | Redesigned AtomKnit |
| Outsole | Previous design | Fast Shot |
| Focus | Long-distance racing | Greater stability and comfort |
The conclusion is that Nike has not changed the identity of the Alphafly, but has updated practically all the components to improve their overall performance. The Alphafly 3 remains a highly advanced racing shoe. The new generation aims to offer a lighter and more responsive experience, paying special attention to performance when fatigue sets in.
Who are the new Nike Alphafly 4 for?
The Nike Alphafly 4 is designed primarily for runners seeking performance in asphalt racing, especially in the half marathon and marathon.
Its combination of cushioning, carbon plate, and energy return makes sense for those who want to maintain demanding paces over long distances. But that does not mean they are exclusively shoes for professional athletes.
Nike has developed this generation with popular runners in mind who want to improve their personal bests and take advantage of racing technologies. However, incorporating carbon does not automatically make a shoe the best option for everyone.
Some runners adapt particularly well to high and responsive platforms, while others prefer models with a more natural transition or less pronounced geometry. That is why, before choosing the Alphafly 4, it is advisable to consider your racing goal, your experience with carbon shoes, and your personal sensations.
According to our expert Alberto Navarro: is it worth switching to the Alphafly 4?
When choosing between the Nike Alphafly 3 and the new Alphafly 4, there is an important point: it is not always necessary to change shoes every time a new generation is released. From the perspective of the specialized advice we advocate at BeUrban, the first thing is to assess how each runner responds to the model they already use.
If the Alphafly 3 works well for you, still has few miles on it, and offers good sensations in racing, it remains a perfectly valid option. On the other hand, if you are looking for new shoes to prepare for your next marathon, the Alphafly 4 incorporates improvements worth considering.
What new features do the Nike Alphafly 4 have?
The main new features are the new ZoomX LT foam, weight reduction, increased energy return, updated Air Zoom units, revised Flyplate, redesigned AtomKnit upper, and Fast Shot outsole.
Are the Nike Alphafly 4 better than the Alphafly 3?
According to the data published by Nike, the Alphafly 4 offers 10% more energy return and weighs 5% less. However, the improvement each runner perceives will depend on their technique, paces, and adaptation to the model.
Do the Nike Alphafly 4 have a carbon plate?
Yes. They incorporate a carbon fiber Flyplate that works together with the ZoomX foam and Air Zoom units to promote propulsion and foot strike transition.
What is ZoomX LT foam?
It is a new evolution of Nike's racing foam. According to the brand, it is up to 17% lighter than conventional ZoomX and offers 8% more energy return.
Are the Nike Alphafly 4 suitable for running a marathon?
Yes. They are designed specifically for asphalt racing, with special attention to the needs of marathon runners.
Is it worth switching from the Alphafly 3 to the Alphafly 4?
If your Alphafly 3 is still in good condition and works well for you, it is not essential to change them. If you need to renew your racing shoes, the Alphafly 4 presents an interesting technical evolution.
Nike Alphafly 4: a new way of understanding speed in the marathon
With the new Nike Alphafly 4, Nike demonstrates that evolving a super shoe does not solely consist of making it lighter.
The brand has revised the midsole, Air Zoom units, carbon plate, upper, and outsole to create a shoe that aims to maintain speed more efficiently throughout the entire race.
The new ZoomX LT is one of the highlights of the release, but the real interest of the Alphafly 4 lies in how all its technologies interact.
Less weight, more energy return, and greater attention to comfort and stability.
The Alphafly 3 remains a reference shoe, but this fourth generation represents a new step in the evolution of one of the most recognized models in competitive running.
At BeUrban, we closely follow the latest news from Nike to help you discover which shoes best fit your running style, goals, and upcoming races, because when we talk about the marathon, it is not just about running fast. It is about maintaining that speed until you cross the finish line.
