Adizero Avanti Track Spike Review: A Recreational Runner’s Honest Take

When choosing a middle-distance track spike, your options are narrower than you might think. For most recreational runners, it comes down to two choices: Nike’s Dragonfly or Adidas’s Adizero Avanti.

I tested the Adizero Avanti — the latest model featuring the Sharkskin plate — in real training sessions and put together my honest impressions here.

I’ve also run in the original Nike Dragonfly, so I’ll compare both models throughout this review.

Note: this review is based entirely on training sessions. I haven’t yet raced in the Avanti during a competition — I’ll update my impressions once I do.

Adizero Avanti Specs: Latest Model vs. TYO

The Adizero Avanti comes in two versions: the older TYO model and the current model. They differ significantly in construction, so make sure you know which one you’re looking at before buying.

Item	Adizero Avanti (Latest)	Avanti TYO (Previous)
Midsole	Lightstrike Pro	Lightstrike Pro
Plate Structure	Full-length Sharkskin plate	Energy Rods (multiple carbon rods)
Pin Type	Interchangeable	Interchangeable
Target Events	800m–10,000m (middle & long distance)	800m–10,000m (middle & long distance)
Weight	175g (measured at 27.5cm / US 9.5)	TBC

How the Sharkskin Plate Differs from the Energy Rods (TYO Model)

The old TYO model used a construction called Energy Rods — multiple carbon fiber rods embedded in the sole. The latest model replaces this with a full-length Sharkskin plate. The difference in plate structure changes how the shoe feels underfoot and how it delivers propulsion.

Research has confirmed that track spikes featuring advanced footwear technology (AFT) improve running economy — the energy cost of sustaining a given pace ※1.

AFT spikes have also been shown to improve performance measures in middle- and long-distance events among trained runners ※2.

In practice, what I notice is that ground contact energy converts directly into forward propulsion. With the Sharkskin plate, the full length of the sole receives and returns the force — it feels more connected than the individual rods of the TYO.

Spike Type, Count, and Compatibility

The Adizero Avanti uses interchangeable spikes, concentrated in the forefoot — the standard configuration for middle- and long-distance track spikes.

Needle spikes are used here, just like in the Dragonfly. Pyramid spikes are often considered the norm in Japan, but having trained in needle spikes, I found them perfectly comfortable — no adjustment period needed.

Sizing: Do Adidas Track Spikes Run True to Size?

Short answer: yes. Adidas track spikes run true to size compared to the running shoes you already own.

I normally run in 27.5cm (approximately US 9.5). I chose the same size in the Avanti, and it was the right call — there’s a comfortable amount of space in the forefoot with no sense of pressure.

By contrast, I went up half a size (to 28.0cm) in my original Nike Dragonfly. Nike spikes often run slightly small, so expect sizing to vary between brands.

Don’t assume your spike size matches your running shoe size across brands. Try them on in person or check each brand’s size guide before buying.

On-Track Impressions: What the Adizero Avanti Feels Like to Run In

I tested the Avanti in 200m and 400m speed workouts, running at around 4:34–5:06/mile (2:50–3:10/km) — roughly 68–75 seconds per 400m.

Ground Feel and Propulsion

Looking at the thick midsole, I expected a soft ride — but the underfoot feel is firm. You get the direct, responsive sensation you’d expect from a track spike.

The propulsion from the Sharkskin plate is unmistakable. At sub-4:50/mile (sub-3:00/km), the energy from each ground contact converts cleanly into forward movement — nothing gets wasted.

At paces slower than 5:22/mile (3:20/km), I haven’t tested the shoe in depth. I wouldn’t be running that slowly in a track race anyway, so it hasn’t been a priority.

At least at sub-4:50/mile, the Avanti’s propulsion is genuinely impressive.

Fit and Lockdown

The lockdown is solid for a track spike. The heel holds firmly in place, and despite the generous forefoot space, there’s no slipping inside the shoe. The lightweight upper has a slightly stiff construction, typical for performance spikes.

Adidas shoes are generally known for a roomier forefoot, and the Avanti follows that pattern. Compared to Nike track spikes, the toe box puts less pressure on the toes — making this a strong option for runners with wider feet.

What Pace Range Does It Excel At?

Based on my experience so far, the Avanti comes into its own at sub-4:50/mile. In 200m and 400m speed workouts, the propulsion kicked in with every ground contact.

The shoe is listed for events from 800m to 10,000m, but based on how it feels, I think it suits the shorter end of that range — particularly 400m to 800m. I’ll keep testing it at longer distances and update accordingly.

Who Should (and Shouldn’t) Buy the Adizero Avanti

Adizero Avanti vs. Nike Dragonfly (First Gen): Head-to-Head

I’ve run in the original Nike Dragonfly as well. The most noticeable difference between the two spikes comes down to ground feel and handling.

For context: the original Dragonfly uses foam only — there is no carbon plate in that model.

The Avanti, by contrast, has a full-length Sharkskin plate. Research has confirmed that the presence or absence of a plate in AFT track spikes changes the feel of running ※3. That structural difference explains why these two shoes feel so different underfoot.

Ground Feel and Handling

The Dragonfly puts you closer to the ground. It almost feels like running barefoot — you feel like you’re gripping and controlling the track with your feet. When I needed to fine-tune foot placement or landing timing, the Dragonfly responded better.

The Avanti has more distance from the ground, thanks to the midsole. But the underfoot feel is still firm — not cushy. The Sharkskin plate receives the force and drives it forward rather than absorbing it. In terms of handling, the Dragonfly has the edge.

Weight: Which One Feels Lighter?

In feel, the Dragonfly is lighter. Switching from the Dragonfly to the Avanti, the Avanti feels noticeably heavier on foot. I haven’t done a measured weight comparison, but the difference in stride feel is clear.

Avanti or Dragonfly — Which Fits Your Event? (A Working Theory)

Here’s the pattern I’ve noticed from training. These are working hypotheses — I won’t know for sure until I race in both.

The Avanti’s strong propulsion and energy return suggest it suits power-based running. My best guess: 400m–800m, with a long, powerful stride.

The Dragonfly’s handling advantage suggests it suits cadence-based running. My best guess: 1,500m–5,000m, with a focus on rhythm and quick turnover.

That said, these are just training-based impressions. I’ll update this section once I’ve raced in both.

How Long Will It Last? Durability Notes

I haven’t put enough miles on the Avanti yet to comment meaningfully on durability. I’ll update this section as I train and race in it.

Looking at user feedback on the TYO model, a number of runners mention the Lightstrike Pro midsole wearing down faster than expected.

Summary

The Adizero Avanti is a middle- and long-distance track spike built around a full-length Sharkskin plate. The underfoot feel is firm, and the propulsion is clearly felt at sub-4:50/mile.

Compared to the original Nike Dragonfly, the Avanti has more stack height and slightly less handling — but compensates with stronger forward drive. Which one suits you comes down to your running style and target event.

If you’re considering the Avanti, try them on before buying to confirm the fit and sizing.

References

※1 Warne JP et al. Comparative Effects of Advanced Footwear Technology in Track Spikes and Road-Racing Shoes on Running Economy. European Journal of Sport Science. 2024. PMID: 38815961

※2 Van den Berghe P et al. Influence of Advanced-Footwear-Technology Spikes on Middle- and Long-Distance Running Performance Measures in Trained Runners. 2025. PMID: 40088898

※3 Barnes KR et al. Comparative analysis of foam-only versus carbon-plated AFT spikes in distance runners. 2025. PMID: 41347023