What to Wear to Orangetheory: Complete Guide

Orangetheory doesn't have a formal dress code, but what you wear directly affects your comfort and performance. You'll be running, rowing, and lifting for 60 minutes in a studio that gets warm fast. Here's what works.

Shoes: The Most Important Choice

Your shoes matter more than anything else. You'll use them on the treadmill, the rower, and the weight floor — three very different surfaces and movements.

Running Shoes (Best for Most People)

A standard running shoe with cushioning and support is the safest choice. You'll spend 20–30 minutes on the treadmill, and proper running shoes protect your joints and reduce fatigue. Brands like Brooks, ASICS, Nike, and HOKA all work well.

Cross-Trainers

Cross-trainers have a flatter sole that's more stable for lifting. The tradeoff is less cushioning on the treadmill. If you power walk rather than run, cross-trainers can be a good option since you need less impact absorption.

What to Avoid

• Flat-soled shoes (Converse, Vans) — no cushioning for running, and the flat sole can slip on the rower
• Minimalist/barefoot shoes — not enough support for high-intensity treadmill work
• Trail running shoes — the aggressive tread pattern grips too much on the treadmill belt
• New shoes you haven't broken in — OTF is not the place to break in shoes. Blisters are guaranteed.

Tops

The studio is temperature-controlled but you'll generate significant body heat. Moisture-wicking fabric is essential.

• Moisture-wicking athletic shirts — polyester or nylon blends that pull sweat away from your skin. This is the single most important fabric choice.
• Tank tops — great for ventilation, especially if you run hot. Very popular at OTF.
• Fitted (not tight) fit — loose shirts can catch on TRX straps or get in the way during floor exercises.

Avoid cotton. Cotton absorbs sweat, gets heavy, and sticks to your skin. It won't dry during class and becomes increasingly uncomfortable as the workout progresses.

Bottoms

• Athletic leggings/tights — the most popular choice. Stay in place on the rower, don't ride up on the treadmill, and allow full range of motion on the floor.
• Athletic shorts — work well, but choose a length that won't ride up on the rower. Mid-thigh or longer is ideal. Liner shorts prevent chafing.
• Joggers — fine if they're lightweight and stretchy. Avoid heavy cotton sweats.

Whatever you choose, make sure they have enough stretch for deep squats, lunges, and the rowing motion. If you can't do a full squat comfortably at home, they'll be a problem on the floor.

Socks

Underrated but important. Bad socks lead to blisters, slipping on the rower, and general discomfort.

• Moisture-wicking athletic socks — same logic as your shirt. Synthetic blends or merino wool, not cotton.
• Crew or quarter-length — enough coverage to prevent the rower strap from rubbing against bare skin.
• Snug fit — loose socks bunch up inside your shoe during treadmill intervals.

Sports Bras (Women)

OTF is a high-impact workout. You need a sports bra designed for running, not just yoga or casual wear. Look for:

• High-impact support rating
• Moisture-wicking fabric
• Wide straps that stay in place during all-out sprints
• Encapsulated cups rather than compression-only for larger cup sizes

Accessories

What to Bring

• Water bottle — essential. Studios have fountains but having water at your station is much more practical.
• Small towel — most studios provide one, but bring your own if you sweat heavily.
• Hair ties — if you have long hair, tie it back securely. It will get in your face on the rower.

What to Leave in Your Locker

• Jewelry — rings can cause blisters on the rower handle. Necklaces bounce around during running. Earbuds aren't needed since the studio has its own sound system.
• Smartwatches — optional. If you use an Apple Watch with the OTbeat Link, keep it on. Otherwise, a watch can dig into your wrist on the rower.
• Gloves — some members use weightlifting gloves for the floor. They're not necessary but can help if you get calluses from dumbbells.

Heart Rate Monitor Placement

Your heart rate monitor is technically part of your outfit. Placement matters for accuracy:

• Arm band (OTbeat Burn/Core) — wear on your forearm, about 1 inch above the wrist bone. Snug but not cutting off circulation.
• Chest strap — directly against skin, just below the chest muscles. Moisten the sensor pads before class for better contact.
• OTbeat Link (Apple Watch) — normal watch position on your wrist.

Quick Checklist

• Moisture-wicking top (not cotton)
• Athletic leggings or shorts with stretch
• Running shoes (broken in)
• Athletic socks (not cotton)
• High-impact sports bra (women)
• Water bottle
• Towel
• Hair tie (if needed)

That's it. Don't overthink it — wear what's comfortable, avoid cotton, and make sure your shoes are solid. After your first class, you'll know exactly what works for your body.