The 2 most comfortable cross-training shoes, according to an Orangetheory addict

Post-quarantine, I was desperate to re-embrace my love of in-person fitness. Having tried and loved Orangetheory Fitness when I lived in New York City, I was stoked to find that the popular chain had opened close to a dozen studios in my new home of DC. I booked my first class in April, sweated my way through it, and immediately signed up for an unlimited membership. Since then I’ve taken three to five 60-minute OTF classes per week. In doing so, I’ve become a better rower, ran faster than I ever thought possible, mastered speed walking on high inclines, fallen back in love with dumbbell lifts—and learned a thing or two about what makes a top-quality shoe for cross-training.

Over the last few months, I’ve tried 10 pairs of sneakers from APL, Adidas, Hoka, Nike, Brooks, and On Running. While each have their benefits, they’re not all cut out for dynamic, high-intensity interval workouts like Orangetheory.

What is Orangetheory Fitness?

Orangetheory Fitness is a heart rate-based interval training fitness class that offers 45-, 60-, and 90-minute classes. Most classes offer a full-body workout designed to hone endurance, strength, and power through running or power walking, rowing, and lifting. Each day is categorized as endurance, strength, power, or ESP, which is a combination of the above, and OTF also offers Lift45, a weights-focused class that often focuses on either upper or lower body movements.

Orangetheory uses heart rate monitors to teach clients about the five heart zones: resting (gray), easy (blue), challenging (green), uncomfortable (orange), and "all out" (red). The goal of each class is to score at least 12 splat points, which you earn for every minute in the orange or red zones. There are displays on each treadmill—and, in some studios, on each rower—as well as all around the room so you can keep an eye on where you’re at and use it as motivation to push yourself harder.

Why should you get cross-training shoes?

Because Orangetheory is a cross-training workout incorporating time spent on treadmills, rowers, and the floor, you need shoes that deliver a cushioned ride for running, a slim silhouette for rowing, and a stable design for lifting.

OTF is more running-focused than some other HIIT workouts like CrossFit, so I tried some running shoes as well as some cross-trainers in my quest for my perfect pair. And while I hope my experience will help you navigate the vast landscape of workout shoes, no two feet are the same. As such, this is what works for my size 10, medium-arch, narrow feet.

1. Nike ZoomX SuperRep Surge

Pros: Stable for floor exercises, fit in rower heel straps, great for sprinting Cons: Not the snuggest heel/ankle fit, lacking a padded sole for longer runs

The Nike ZoomX SuperRep Surge sneakers are a great pair of shoes for floor-specific workouts. As they’re specifically designed for HIIT classes like OTF, it's no surprise that I find them most appealing for lifting, rowing, and sprinting over walking or long-distance running. The low ankle silhouette makes them feel unsteady when going at slower paces for longer bouts on the treadmill.

The foam sole is lightweight and the shoes feel stable enough for both slow- and fast-paced floor movements, from lateral hops and side lunges to suitcase squats and mountain climbers. They also have rower clips so you can hook them right into the machine. They come in women's whole and half sizes 5 to 15.

2. APL TechLoom Tracer

Pros: Designed for floor training, easy to slip on and off, great color selection, fit in rower heel straps Cons: Too flexible for sprinting and some floor movements

Because I take one Lift45 class every week, I like to have shoes just for lifting weights. The APL TechLoom Tracer is a fantastic option. The sneakers have a flexible lycra collar and tongue that makes slipping them on and off a breeze.

That same flexibility makes them less ideal for running—but that’s not shocking considering they’re specifically designed for training, not sprinting. They’re also not the best for lunges, as they easily slip off your heel if you wear them right out of the box: loosely laced with the ends hanging freely inside. After my heels slipped out one too many times, I re-laced them to tie on the outside—less cool-looking, sure, but more practical—and that fixed the problem. Now I can comfortably wear them not only through Lift45 classes but classic 60-minute OTF workouts, too.

The APLs come in 31 colors and in women's whole and half sizes 5 to 11. I've found that the sizing can be tricky, so if you have the option to try on in-store, I recommend it. I have a few other pairs of APLs and typically have to go up half a size for them to fit comfortably. However, with the TechLoom Tracers, my regular size fits fine.

Other sneakers I tried but didn't love for OTF

I put these other popular shoes to the OTF test, but they didn’t fill the bill.

APL TechLoom Wave

They’re crazy comfortable, but too flexible for running and not stable enough for interval floor routines. (Still a fave for low-intensity activities outside of OTF though!)

APL Women’s Streamline

The latest silhouette to join the APL family, the Streamline sneakers are an absolute dream for running and walking with their lightweight design and well-cushioned sole. That said, they’re too padded and unstable for lifting weights and too chunky for the rower.

On Running Cloudflyer 5

I find these to be lightweight, comfortable, and supportive for walking, rowing, and even lifting, but the laces are so thin that I often don’t feel like they’re secure enough for runs and sprints, despite being designed as a running shoe.