75 Hard Tracker

75 Hard is a 75-day program created by Andy Frisella. You keep all five rules every day for 75 days in a row. No rest days. No partial credit.

These are the rules as they are usually stated, and the ones this tracker checks:

Pick your start date and the tracker builds a 75-day grid from it. Through the day, log both workouts and mark the outdoor one, add water as you drink it, enter the pages you read, and tick the diet and the photo. A day turns complete only when all five are done.

The grid doubles as a 75 Hard calendar. Every square is a dated day, so a missed one shows exactly where it happened, and your streak counts complete days in a row. There is no app to install and no sign-up: progress is saved in this browser, and the photo stays on your device.

Check the page at lunchtime, not only at night. Water and the second workout are the two rules you cannot rescue at 10pm, and 128 oz in the last three hours of the day is a bad idea.

Prefer paper? Print the tracker for a checklist with a box for each rule on each day, or choose Save as PDF in your browser's print window to keep a file. Put it where you will see it in the morning, not in a drawer.

Paper has one weakness for a challenge this strict. It cannot tell you that day 31 was only four rules out of five, and a half-ticked row is easy to skim past. If you print, never tick a box you are unsure about. A blank box is the honest answer.

You start again at day 1. That is the core rule of 75 Hard, and it covers every rule: 9 pages instead of 10, one workout instead of two, or a forgotten photo all count as a missed day.

The tracker follows that rule, and you cannot switch it off. If yesterday is not complete, you have until the end of today to fill in anything you did but forgot to log. Older days are locked. After that the run ends, it goes into your history, and the next attempt starts at day 1.

So log what happened, not what you meant to do. A restart costs days. A tracker you have quietly edited costs you the reason you started.

75 Soft is a gentler community version with no single owner. The common rules: one 45-minute workout a day with one active recovery day a week, eat well and drink alcohol only on social occasions, 3 litres of water, and 10 pages of any book. There is no progress photo, and most versions let you carry on after a missed day.

75 Medium sits between the two. It keeps 75 Soft's single workout, weekly rest day, water and reading, and adds a diet with no alcohol. Most versions make the progress photo optional.

Pick 75 Hard if you want rules with no judgement calls and you have the time. Two 45-minute sessions are at least 90 minutes of training a day, plus changing and getting outside, for 75 days straight. That time is the real cost. If it does not fit your weeks, start with 75 Soft or 75 Medium. Both have their own tracker on this site.