Versatile, good-looking gym shoe not built for heavy lifting
Quick Answer: On Cloud X 4 Review: The On Cloud X 4 is a light, neutral cross-training shoe for people whose gym sessions involve a bit of everything: classes, circuits, machines, moderate weights and a warm-up jog. A firm, springy foam and a stiffening plate inside the sole keep it steady when you move sideways while staying comfortable enough to walk in all day. It is the shoe to buy if you want one pair for the gym and the commute. It is not the shoe for heavy barbell work or for runs longer than a few miles. Check latest price.
The On Cloud X 4 is the training shoe in On’s line up, and it is the one most people buy when they want a gym shoe that does not look like a gym shoe. On built its reputation on road running, and the Cloud X borrows that design language: the hollow rubber pods under the sole, the clean knit upper and the shape that works as well with jeans as with shorts.
It is a neutral shoe, meaning it has no wedge or frame to slow the inward roll of the foot. Instead it relies on a stiff insert in the sole, which On calls a Speedboard, to give the middle of the shoe structure while letting the front still bend. That balance is the key difference between a training shoe and a running shoe: running shoes only need to work forwards.
Understanding what it is for matters more with this shoe than most. It is a generalist, and it is very good at being one. Ask it to specialise and it comes up short.
Specs
Here are the specifications for the On Cloud X 4:
| Type | Cross-training shoe, gym and light running |
| Gait type | Neutral |
| Midsole | Helion foam over CloudTec pods, with an X-shaped Speedboard plate |
| Stack height | 32 mm at the heel, 25 mm at the forefoot |
| Heel-to-toe drop | 7 mm, so your heel sits moderately higher than your toes |
| Weight | Published figures range from about 263 g to about 288 g for the men’s shoe, so treat this as approximate |
| Upper | Thin knitted mesh made with recycled material, with star lacing |
| Outsole | Rubber pads over the CloudTec pods |
| Widths | Standard only |
| Best for | Gym classes, circuits, moderate weights, short runs, everyday wear |
| Price | Launched at $150 in September 2024. Check latest price |
Pros
These are the reasons it sells so well:
- Light on the foot, so jumping, skipping and quick footwork feel easy rather than laboured
- The X-shaped plate supports the middle of the foot while letting the front of the shoe bend, which keeps it steady without feeling blocky
- Genuinely comfortable to wear all day, which few training shoes are
- Looks like a normal sneaker, so it works for the commute as well as the session
- The firm foam gives you a solid base for moderate weights and machine work
Cons
These are its real limitations:
- Too soft and too high at the heel for heavy squats and deadlifts, where you want to feel the floor
- Not enough cushioning for runs beyond a few miles
- The CloudTec pods pick up stones and debris, which is annoying if you wear it outdoors
- Expensive for a gym shoe, and there are cheaper trainers that lift better
- The knit upper is thin, so rope climbs and rough use wear it faster than a purpose-built training shoe
What is new in the On Cloud X 4
The fourth version keeps the recipe and softens the edges. The Speedboard, the stiff plate that runs through the sole, was reworked so that it bends more easily under the forefoot than the plate in the Cloud X 3 did. That sounds minor and is not: skipping, pogo hops and box jumps all feel less blocky when the front of the shoe can flex with your foot.
The midsole still uses Helion, On’s own foam blend, over the brand’s CloudTec pods. The pods are the hollow rubber sections you can see under the sole, and they compress on landing then spring back. On a training shoe this gives cushioning without the height a thick foam slab would need, which matters: the taller a shoe, the less stable it is under load.
On also added cushioning and padding, and softened the upper. The knit is gentler against the foot than the firmer blend used on the Cloud X 3, and the tongue and the heel collar were reshaped so they no longer press awkwardly on longer wears. The practical effect is twofold: the shoe is more comfortable to keep on all day, and your foot slides around less inside it when you are working against a weight.
Who should buy the On Cloud X 4
Buy this if your training is varied and none of it is extreme. Studio classes, circuit sessions, a mix of machines and dumbbells, some skipping, a treadmill warm-up: that is the Cloud X 4’s natural habitat, and it handles all of it without complaint.
It suits neutral feet of standard width, and it particularly suits people who want one pair of shoes rather than three. If you go to the gym on your way to or from somewhere else, the fact that it looks like a normal sneaker and feels good to walk in is not a trivial benefit.
It is also a reasonable pick for someone who does short, easy runs as part of a broader routine. A couple of miles on a treadmill or around the block is well within what the cushioning can handle, and the shoe is light enough to enjoy it.
Who should probably skip it
If you lift heavy, this is the wrong shoe. Squats and deadlifts need a flat, firm base so that the force goes into the floor rather than into compressing foam, and the Cloud X 4 has both foam and a raised heel. You can work around it for moderate weights, but at the top of your range you will feel the platform moving under you.
It is also the wrong shoe if running is your main activity, because the cushioning runs out long before a proper run does. If either of those is you, look at these instead:
- Nike Metcon 10: a flat, firm, stable training shoe built specifically for barbell work and gym floors (check price)
- Hoka Mach 7: a light, cushioned road shoe for people whose gym time is secondary to their running (check price | read review)
If this shoe is not for you, use our free shoe finder, or refer to our running shoe guide for more options.
How does the On Cloud X 4 fit?
The Cloud X 4 fits snugly, in the way most On shoes do. It is close through the heel and midfoot with a forefoot that is adequate rather than generous, and the knit upper has a little give without stretching out. Most people take their usual size, though anyone between sizes should go up.
Fit and sizing
Order your normal size, and size up half if you are on the boundary or if your feet are wide. Length is accurate but the shoe is narrow across the ball of the foot, which is the most common complaint about it. The star lacing, where the laces pull in from angled anchor points rather than straight up the middle, wraps the midfoot nicely and gives a secure hold without needing to be cranked tight. There is no wide fitting available.
Upper and step-in comfort
The knitted mesh is thin, soft and breathable, with just enough structure around the heel to keep your foot from sliding. There is light padding at the collar and a fairly soft heel counter, the cup at the back that holds your heel, which is part of why the shoe feels so easy to wear casually. Step-in comfort is very good: it feels light and sock-like immediately, with no break-in period. The flipside is durability. A thin knit is not what you want for rope climbs or repeated dragging across a gym floor.
How does the On Cloud X 4 perform?
This shoe is tuned for movement rather than for load. It is quick, light and steady side to side, and it runs out of road when the weights get heavy or the miles add up. Here is how the parts contribute.
Cushioning and ride
Helion is On’s own foam, and it is firm and responsive rather than plush. Underneath it sit the CloudTec pods, which compress individually as you land and spring back as you push off. The result is a shoe that feels springy rather than soft, which is right for training: you want to feel connected to the floor when you change direction. It is noticeably firmer than a modern running shoe, and on hard gym floors it takes the edge off impact without ever feeling squishy.
Ride and running performance
For short runs the Cloud X 4 is fine. It is light, it rolls forward willingly and the firm foam suits quicker paces better than slow plodding. Past about three miles it starts to feel thin, because there simply is not enough foam to keep absorbing repeated landings, and your legs pick up the difference. Treat running in it as a warm-up, a cool-down or a quick lunchtime loop rather than as training.
Stability and support
This is a neutral shoe with no medial post or guidance frame, and it makes no attempt to change how your foot moves. Its steadiness comes from the X-shaped plate, which stiffens the shoe across the middle so it does not fold over its own edge, and from a base that is wider than On’s running shoes. For lateral movement that works well. For heavy lifting it is not enough, because the problem there is the heel compressing under load rather than the shoe twisting. Anyone who overpronates noticeably, meaning the foot rolls inward more than usual on landing, will not find correction here.
Outsole, grip and durability
Rubber pads cover the CloudTec pods where it matters, and on gym floors, studio surfaces and treadmills the grip is good. Outdoors it is adequate on dry pavement and unremarkable in the wet. The well-known quirk of On soles applies here: the gaps between the pods collect small stones, and while that does no damage it is irritating and you will be digging them out. Durability is reasonable for a training shoe but not outstanding, with the knit upper and the exposed foam between the pods the first places to show wear. The 300 to 500 mile guideline people use for running shoes is a loose guide at best for a shoe used mostly in a gym.
Is the On Cloud X 4 good for walking?
It is better for walking than most training shoes, which is a large part of its appeal. The firm, springy foam suits the steady rhythm of walking, the shoe is light and breathable, and it looks smart enough to wear to a restaurant. For a day of errands, commuting or light sightseeing it does the job comfortably.
It is less convincing for long distances or for standing all day. The cushioning is firm and shallow by walking-shoe standards, so hard pavement starts to make itself felt after a few hours, and there is no real arch support for feet that want structure. Those CloudTec pods also pick up grit on city streets. As a travel-and-gym shoe it is genuinely useful. As a dedicated walking shoe there are better and cheaper options.
On Cloud X 4 vs. On Cloud X 3
The two versions are close relatives, and the changes are all about comfort and flexibility rather than a new idea.
Feature | Cloud X 4 | Cloud X 3 |
Speedboard | Reworked to flex more under the forefoot | Stiffer through the forefoot |
Cushioning | More cushioning and padding | Less padded underfoot and around the collar |
Upper | Softer knit, reshaped tongue and heel collar | Firmer mesh and knit blend, sharper collar |
Under load | Foot slides around less | More movement inside the shoe |
Leaning | More gym focused | More forgiving on short runs |
Buy the Cloud X 4 if your sessions are mostly gym based, because the extra padding and the softer upper make it more comfortable to wear and more secure when you are working against a weight. A discounted Cloud X 3 is still a sensible buy if short runs make up more of your week, since it is the more flexible and forgiving of the two on the road.
On Cloud X 4 Alternatives
If the Cloud X 4 is close but not quite right, these are the shoes worth comparing.
- Reebok Nano X5: a proper gym shoe with a firmer, flatter base and a tougher upper, the better choice once barbells become a regular part of your sessions (check price)
- Nike Free Metcon 7: more flexible through the forefoot and more forgiving on wide feet, for people who found the On too narrow (check price)
- On Cloudmonster 3: the same brand with far more cushioning underfoot, worth choosing if your running has quietly become the main event (check price | read review)
Price and value
At its $150 launch price the Cloud X 4 is expensive for a training shoe, and there are dedicated gym shoes that lift better for less. What the money buys is versatility and design: a shoe that genuinely works for a class, a short run, a walk to work and an evening out, without looking out of place in any of them.
If you would otherwise buy two pairs, it is good value. If your training is focused on one thing, a specialist shoe will serve you better for less.
Final verdict
Best for: people doing varied gym work, classes and short runs who want one light, smart-looking shoe for training and everyday wear.
Avoid if: you lift heavy, you run more than a few miles at a time, or you have wide feet.
Fit: true to size in length, narrow across the forefoot, no wide option, size up half if you are between sizes.
Verdict: the On Cloud X 4 is a generalist that knows what it is. It is light, steady side to side, comfortable enough to wear all day and smart enough to wear anywhere, and for a varied gym routine that combination is genuinely useful. It is also expensive, narrow and out of its depth under a loaded barbell, so buy it for the breadth rather than the depth. Check the latest price.
Frequently Asked Questions for On Cloud X 4
For the conditioning parts, yes. It is light and stable enough for box jumps, burpees, skipping and short runs. For the heavy barbell lifts and for rope climbs it falls short, because the heel compresses under load and the thin knit upper is not built for rope abrasion. Serious CrossFit sessions are better served by a dedicated training shoe.
Yes, and it is the most common complaint about On shoes generally. The gaps between the hollow pods under the sole catch small stones and grit when you walk on gravel or rough pavement. They do not damage the shoe and they come out with a key or a screwdriver, but if you wear the shoe outdoors regularly, expect to do that fairly often.
Length is generally true to size, but the shoe is narrow, which makes it feel small on wider feet. If you are between sizes or your feet are broad across the ball, go up half a size. There is no wide fitting for this model, so sizing up is the only adjustment available.
It is On’s name for a thin stiff plate built into the sole. Its job is to give the shoe structure so it does not fold over its own edge, which keeps you steadier when you move sideways. In the Cloud X 4 the plate is X-shaped and is tuned to still let the front of the shoe bend, so jumping and skipping do not feel blocky.
You can, but you probably should not make a habit of it. The cushioning is firm and shallow compared with a running shoe, so repeated landings over that distance leave your legs working harder than they need to. It is fine for a few miles as part of a session. For regular running, a proper road shoe is a better investment.
On does not recommend putting its shoes in a washing machine, and neither do we. The heat and the tumbling can separate glued components and distort the pods under the sole. Remove the insole and the laces, brush off dried mud, then clean the upper with cool water and a little mild detergent and let the shoe dry at room temperature away from direct heat.
