The Nike Vaporfly 3 is designed to provide race-day speed for any distance, with a full-length carbon fiber Flyplate for a stiff and propulsive feel. Nike ZoomX foam runs from heel to toe, unlocking energy return for a springy, bouncy feel. The midsole bulges out by the heel to reduce weight on the inside of the foot for a more stable ride. Flyknit yarns and engineered zones in the forefoot offer breathability. Light padding on the tongue helps reduce lace pressure. The Waffle outsole pattern with perforations saves weight and delivers multi-surface traction. An offset heel seam helps reduce friction in the heel area. The heel-to-toe drop is 8 mm. An internal foam pod at heel provides extra cushioning.