Stable Super-Trainer With Race-Day Speed: HOKA Rocket X 3 Review

With two kids under 3 and a full-time job, my training windows are short and precious. Most of my runs are 5 to 6 miles from the house, linking into a network of dirt and crushed-gravel roads that twist and roll through the foothills. Those runs tend to be fast — tempo and threshold efforts more often than not — because that’s how I get the most bang for my time-constrained buck.

It’s not exactly the ideal terrain for a carbon-plated shoe, but I’ve thrown the HOKA Rocket X 3 at just about everything: road, gravel, dirt, track, and even a rocky, technical trail section that most plated shoes would balk at.

To its credit, it held up far better than expected. Since my test pair arrived in July, I’ve logged over 150 miles and still reach for it 3 or 4 days a week. It’s that rare shoe that makes you want to run fast.

Broadly speaking, it reminds me of Tracksmith’s Eliot Racer (which I reviewed earlier in 2025). However, even with more miles on it, the Rocket X 3’s foam still feels fresh and responsive.

In short: The HOKA Rocket X 3 sits just below the brand’s top-tier carbon-plated racer, but I’d argue it’s the better shoe for more runners. It’s lighter, more versatile, and more stable than its haloed big brother, the Cielo X. The Rocket X 3 also costs less, feels faster underfoot, and holds up better to regular use — especially for those of us who train and race shorter than the marathon distance.

HOKA Rocket X 3 Review

Specs and Design Overview

At just 8 ounces in a men’s size 9, the Rocket X 3 is notably light. For comparison, the Cielo X 1 2.0 weighs 8.7 ounces, and the Mach X 3 — HOKA’s fast daily trainer — comes in at 10.2. HOKA’s signature Meta-Rocker geometry promotes smooth transitions and encourages a quick, rolling stride that naturally pulls you onto your midfoot or toes.

The drop is 7 mm (40 mm in the heel, 33 mm in the forefoot) — 2 mm higher than previous Rocket X versions. That provides a little extra foam without feeling disconnected from the ground.

The midsole uses a dual-layer, supercritical PEBA foam, with a “winged” carbon plate sandwiched between the slabs of foam. Most brands vary foam density between layers — one for cushion, one for support or propulsion. HOKA seems to have opted for almost identical compounds, producing a consistent, energetic ride.

Despite its height and bounce, the Rocket X 3 is impressively stable. HOKA’s Active Foot Frame design cups the heel and midfoot by raising the midsole walls. It keeps you planted and confident through turns. The contrast to twitchier racers like the Puma Fast-R Elite 3 is — an absolute rocket but one that wobbles under pressure — is refreshing. The Rocket X 3 threads the line between speed and control beautifully.

Durability has been equally impressive. After about 150 miles — roughly 90% of those on gravel — the foam still feels lively, and the outsole wear is the same.

One small but meaningful touch for those of you who also might gravel-grind: the outsole cutout that exposes the plate is nearly an inch wide. That means gravel never gets stuck in it. It might sound trivial, but if you’ve ever run in shoes with narrower cutouts. You know how they can trap pebbles like a magnet. Nothing kills rhythm faster than feeling a stone glued to your outsole mid-run.

Upper

The upper is another strong update. The translucent engineered mesh wraps cleanly and breathes exceptionally well. It has a minimal feel that’s secure but not suffocating.

HOKA skipped the gusseted tongue this time, reducing bulk and giving the shoe a sleeker profile. A fun little design flourish — a stitched rocket graphic extending from the eyelets to the toe box — adds character without flash. It’s the kind of detail that makes you smile when you’re lacing up.

Performance on Varied Terrain

Before a local trail race in Eldorado Canyon (one I’ve raced five times before), I found myself debating which shoes made sense for race day. The course is roughly 75% dirt road and smooth, buffed-out trail. That tempts a lot of road runners to gamble with their lightweight road racers. The thinking is simple: bank time on the fast stuff, and then take it easy on the one short but very rocky descent.

I decided to try the same approach, running the course in the Rocket X 3 on a couple of training runs, one at full race pace.

Predictably, things got dicey on the descent. I slid out on a switchback and bashed my knee on a rock. It was a not-so-gentle reminder that even HOKA’s “sticky” rubber has its limits. No knock there. It was an interesting experiment. 

That said, I was surprised by how stable and predictable it felt on the rest of the course. On packed dirt, crushed gravel, and road, the traction was excellent, even in damp conditions. The Rocket X 3 isn’t a trail shoe and doesn’t pretend to be — obviously — but my point is, it’s a reasonable shoe for mixed-surface training or light trail stretches.

Fit

As much as I love how this shoe runs, the fit isn’t perfect. It’s a unisex model without half sizes, and I’m a true 12.5. HOKA sent me both a 12 and a 13. The 12 is slightly short, and the 13 feels too roomy. The narrow toe box doesn’t help either — something wide-footed runners will notice right away.

Still, I’ve put plenty of miles on both pairs. The snug 12 hasn’t caused blisters or hot spots, and the midfoot and heel lockdown are excellent. No rubbing, no heel lift, no irritation around the Achilles. My longest run in them so far is 10 miles. For that distance, they’re fantastic. If I pushed to 20K or 30K or a marathon, though, I suspect the narrowness and sizing gap might start to show.

Room for Improvement

The HOKA Rocket X 3 nails just about everything you want in a modern super-trainer. It’s light, fast, stable, and surprisingly durable — but it’s not without a few quirks.

As already mentioned, the fit is where things get tricky. The unisex sizing skips half sizes, and the narrow toe box won’t do any favors for runners with wider feet or those hovering between sizes. A slightly roomier forefoot and a more dialed size range would go a long way toward making this one of the most universally comfortable carbon-plated shoes out there.

As it stands, the Rocket X 3 is a top-tier trainer-racer hybrid. However, with a few thoughtful tweaks, it could be the benchmark for all-around performance.

HOKA Rocket X 3: Conclusions

I’ve never run in a more fun, lively, or versatile HOKA than this one. Even compared to the Cielo X iterations, the Rocket X 3 feels more approachable and better balanced. This is a fast, smooth, and surprisingly durable shoe that’s been my most-used trainer in 2025 (and one that’s vying for my top pick of the year).

The Rocket X 3 is built for fast running, but it doesn’t suffer from the usual super shoe tradeoffs. It’s stable, durable, and lively without feeling harsh or twitchy. At $250, it’s expensive but still cheaper than many of its direct competitors near the $300 mark.

One of the Rocket X 3’s biggest strengths is accessibility. Older carbon-plated racers were almost exclusively for mid- or forefoot strikers, but the Rocket X 3’s geometry and higher heel stack make it friendly for a broader range of runners, including those who land a little farther toward their heels.

Who might not love it? Runners with wide feet, or anyone frustrated by the lack of half sizes. I happen to fall into both camps, but that hasn’t stopped me from enjoying the shoe immensely. The performance, stability, and sheer fun of the Rocket X 3 make it one of HOKA’s most complete shoes to date.

If HOKA can refine the fit in future versions, they’ll have a near-perfect all-rounder — one that bridges the gap between a true racing shoe and an everyday fast trainer.