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75 Hard tracker
Seventy-five days, the same tasks every day. Tick each finished day here, or print the full checklist and tape it to the wall.
Tick each finished day in the grid below, or press Print the 75-day checklist for a sheet with every daily task. It's free, saves as a PDF, and your ticks stay in your browser.
This runs entirely in your browser. Nothing you type is sent anywhere, and there is no account.
01The daily tasks on the sheet
The printable has one row per day and one column for each task people usually track on this challenge:
- Follow a diet of your choice.
- Two workouts, one of them outdoors.
- Drink your water.
- Read 10 pages of a non-fiction book.
- Take a progress photo.
The challenge's own rule is that a missed task sends you back to day one. If that feels too strict for where you are, many people run a gentler version with the same tasks and no reset. The tracker works for either.
02How to print it
- Press “Print the 75-day checklist”.
- Choose portrait orientation. The table runs over two or three pages.
- Choose your printer, or “Save as PDF”.
75 Hard is a programme created by Andy Frisella. This free tracker is an independent tool and is not affiliated with or endorsed by him. Check with a doctor before starting any demanding exercise or diet plan.
03The 75 Hard rules
75 Hard is a 75-day programme created by Andy Frisella in 2019. He describes it as a mental toughness challenge, not a fitness plan. Every day, for 75 days in a row, you do all of the following:
- Follow a diet. Any diet you choose, with no alcohol and no cheat meals.
- Work out twice, for 45 minutes each time. One of the two workouts must be outdoors.
- Drink a gallon of water (about 3.8 litres).
- Read 10 pages of a non-fiction book. Audiobooks don't count.
- Take a progress photo.
The rule that gives the challenge its name: if you miss any task on any day, you start again from day one.
| Task | Counts | Doesn't count |
|---|---|---|
| Workout | 45 minutes of walking, running, weights, yoga, cycling | Two workouts back to back as one session; both indoors |
| Water | Plain water through the day | Coffee, juice or soft drinks towards the total |
| Reading | 10 pages of a paper or e-book, non-fiction | Fiction, audiobooks, articles |
| Diet | Whatever plan you set on day one | Changing the plan halfway, alcohol, cheat meals |
0475 Hard vs 75 Soft
75 Soft is a gentler version that grew up alongside the original. It keeps the 75 days and drops the restart rule.
| 75 Hard | 75 Soft | |
|---|---|---|
| Workouts | Two a day, 45 minutes each, one outdoors | One a day, 45 minutes, with one active recovery day a week |
| Diet | Strict, no alcohol, no cheat meals | Eat well; drink only on social occasions |
| Water | 1 gallon (3.8 L) | 3 litres |
| Reading | 10 pages non-fiction | 10 pages of any book |
| Miss a day | Restart from day one | Carry on |
The printable on this page works for both. For 75 Soft, simply leave the second workout column empty.
05A sample day
- Morning: first workout (a 45-minute walk outside covers the outdoor rule), progress photo, start on the water.
- Midday: half the water gone by lunch.
- Evening: second workout, the last of the water before 8 pm so it doesn't wake you, ten pages before bed.
- Last thing: tick the row on the sheet.
06What makes people restart, and how to avoid it
- Forgetting the photo. It is the easiest task and the most forgotten. Take it straight after the first workout.
- Leaving the water until evening. Front-load it. A gallon after 6 pm is miserable.
- The outdoor workout in bad weather. Have a default: a walk in a rain jacket counts.
- Travel days. Plan them the night before: where the walk happens, what the book is.
07Before you start
Two workouts a day and a gallon of water is a lot, and the programme was not designed by a doctor or dietitian. It isn't suitable for everyone. If you have a medical condition, are pregnant, or have a history of disordered eating, talk to a doctor first, and consider the softer version.
08How we made this
We build Habbles, a habit tracker for iPhone. The rules above are summarised from the programme's own description. This tracker is an independent tool: 75 Hard is a programme and trademark of Andy Frisella, and this page is not affiliated with or endorsed by him.
09Questions
Is this 75 Hard tracker free?
Yes. Use it in the browser or print it as many times as you like. There is no sign-up.
Can I save the checklist as a PDF?
Yes. Press print, then choose “Save as PDF” as the destination.
Can I track it in an app instead?
Yes. In Habbles you can add each task as a habit and see them all on one widget, so a day is finished when every creature is fed.
What if I miss a task?
Under the original rules you start again from day one. If you are following a softer version, leave the box empty and carry on.
What are the 5 rules of 75 Hard?
Follow a diet with no alcohol or cheat meals, do two 45-minute workouts (one outdoors), drink a gallon of water, read 10 pages of non-fiction, and take a progress photo, every day for 75 days.
Is there a printable 75 Hard checklist?
Yes. Press “Print the 75-day checklist” on this page. It has a row for each day and a column for each task, and saves as a PDF.
What is the difference between 75 Hard and 75 Soft?
75 Soft has one workout a day instead of two, a more relaxed diet, three litres of water and no rule about restarting after a missed day.
Does walking count as a 75 Hard workout?
Yes. A 45-minute walk counts, and doing it outside satisfies the outdoor workout rule.
Sources
- Andy Frisella: 75 HARD (official programme description) Link
Five tasks, one widget
Add each daily task as a habit in Habbles and tick them off from your Home Screen. The day is done when every creature is fed.
Download on theApp Store