Some shoes whisper “run fast.” Others scream it at you. The Mizuno Wave Rebellion Pro 3 is firmly in the screaming camp—wild geometry, carbon plate, and all-out speed. But what if you want that race-day rush without going full daredevil? Enter the Mizuno Wave Rebellion Flash 3 a shoe that keeps the performance vibe alive but tones down the intensity for a smoother, more approachable ride.
See all our reviews of Mizuno here!
Earlier this year, we reviewed the Mizuno Wave Rebellion Pro 3—a wild, high-performance shoe that took some getting used to but ultimately delivered top-tier racing potential. This new iteration carries some of that DNA, but makes it more friendly for daily speedwork, tempo runs, and even race day if you’re looking for something less aggressive.
Looks
Our review pair came in a clean, fresh design—similar to what we’ve been seeing across Mizuno’s rejuvenated daily training lineup. The base is primarily white, accented with coral and blue hits for a modern, energetic vibe. There’s also a sharp red-and-black option available. Honestly, Mizuno has been on a roll with aesthetics lately, and this model continues that trend.
Construction and Fit
The name might be nearly identical, but the experience isn’t quite the same—and that’s intentional. Think of this as the “still-wants-to-go-fast” version of the Pro, tuned for speed but without pushing as far into extreme geometry or stiffness.
The heel still features some unique shaping, though it’s not as radical as the Pro. Mizuno’s Smooth Speed Assist geometry is designed to reduce calf strain, making for a smoother ride. In practice, this translated into a shoe that felt comfortable right out of the box. Unlike the Pro—where I needed a break-in period to adapt to its quirks—this one felt more natural from step one.
Specs
- Heel Stack Height: 37.5mm/34.5mm
- Drop: 3mm
- Weight: 8.6 oz (Men’s 9)
Upper
Not a ton to dissect here, but the engineered mesh upper gets the job done well. It’s light and breathable, with a touch more room than the stripped-down Pro 3 race upper. There’s also more structure—thanks to added overlays and a bit more padding around the heel—which makes it feel better suited for training or higher-mileage sessions. The tongue – despite a few lace loops does have a tendency to fall. I never found it truly uncomfortable, however.
The lockdown is solid, and I never felt any slipping once laced in. I did, however, get a bit of heel rubbing on my first runs that led to some hot spots and the beginning of a blister. It’s padded, but the heel counter and me didn’t fully get along.
Midsole
While the Pro relies on a carbon plate, the Wave Rebellion uses a nylon Wave Plate. It still delivers plenty of snap, but with a touch more forgiveness—enough to handle daily training while keeping the stiffness needed to pick up the pace. The ride feels fun, bouncy, and just a bit more versatile.
The midsole is a two-foam setup:
- Mizuno ENERZY XP (top layer): lightweight, responsive, and race-tuned—softer and bouncier underfoot.
- Mizuno ENERZY NXT (bottom layer): EVA-based, stable, and cushioned for a plush landing.
This combo gives the shoe a nice balance—responsive enough for speedwork and tempo days, but cushioned and stable enough to handle more regular miles.
Outsole
The outsole here dials things back compared to the Pro 3. Instead of the high-performance compound, Mizuno uses a more traditional blown rubber that’s built for durability and daily training.
The layout is familiar, with similar cutouts that expose the plate, though the forefoot cutout has been filled in a bit more, adding stability and a touch more substance underfoot.
Conclusion
The Mizuno Wave Rebellion Flash 3 is still a performance-minded shoe, but it dials back the intensity of the Pro model just enough to make it more accessible—both in feel and in price. At $180 (compared to $250 for the Pro), it’s a solid option for runners who want a race-ready ride without going full “special-ops” on race day.
