What are the 75 Hard rules?

Two 45-minute workouts (one outdoors), follow a diet, drink 1 gallon of water, read 10 pages of non-fiction, and take a progress photo - every day for 75 days. No cheat meals, no alcohol, no missed tasks.

What counts as a missed day on 75 Hard?

Missing any part of any task - a short workout, a forgotten photo, a sip of alcohol - restarts the challenge at day 1 under the original rules. Partial credit does not exist.

Do both workouts have to be different?

No, but they must be two separate 45-minute sessions with at least some separation, and one must be outdoors. Walking counts if it is deliberate and 45 minutes.

Does sparkling water count toward the gallon?

Plain and sparkling water count. Most people avoid sweeteners, BCAAs, or anything that turns it into a flavored drink - keep it simple water to stay in the spirit of the rule.

Do audiobooks count for the reading rule?

No. The rule is 10 pages of physical or digital reading from a non-fiction or self-development book. Audiobooks are great, but they do not check the box.

What happens if I fail 75 Hard?

You restart at day 1. That is the entire point of the program - uncompromising consistency. Use the restart button in our free tracker and go again.

Is Winnr the official 75 Hard app?

No. Winnr is independent and not affiliated with or endorsed by Andy Frisella or the 75 Hard program.

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75 Hard rules: complete guide

75 Hard is a 75-day mental toughness challenge: six daily tasks, zero misses. Miss one task and you restart at day 1. Below are the five published rules (six daily tasks), what counts as a fail, and how to track it all - then track every day with the free 75 Hard tracker.

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The six daily tasks

1. Workout 1 - 45 minutes: any deliberate training: lifting, running, cycling, sport, a hard walk. Minimum 45 minutes.

2. Workout 2 - 45 minutes, outdoors: a second 45-minute session, and this one must be outside regardless of weather.

3. Follow a diet - no cheats, no alcohol: choose any structured diet and follow it exactly. No cheat meals, no alcohol.

4. Drink 1 gallon of water: roughly 3.7 litres daily. Plain or sparkling water counts.

5. Read 10 pages of non-fiction: physical book or e-reader both count. Audiobooks do not.

6. Take a progress photo: one photo every day, same lighting and angle.

The restart rule

There is no 90% on 75 Hard. A 40-minute workout, a forgotten photo, one drink - any of it restarts the clock. Decide before day 1 that a fail means an immediate, unemotional restart the next morning.

Common failure points

The outdoor workout drifts to “later” and dies in the dark. Schedule it before noon.

The progress photo is forgotten at 11:58pm. Pair it with an existing habit.

Water is left until evening. Front-load half a gallon before lunch.

The diet was never defined, so every craving becomes a debate. Write the rules down.

Travel breaks the routine. Pack reading + photo + bodyweight workout as the non-negotiable core.

How to track your progress

You need a tracker you will actually open daily. The free 75 Hard tracker gives you the six-task checklist plus a 75-day grid in the browser. Prefer paper? Use the printable tracker. Want a discipline alarm, photo history and an AI coach? That is the Winnr app.

Frequently asked questions

What are the 75 Hard rules?: Two 45-minute workouts (one outdoors), follow a diet, drink 1 gallon of water, read 10 pages of non-fiction, and take a progress photo - every day for 75 days. No cheat meals, no alcohol, no missed tasks.
What counts as a missed day on 75 Hard?: Missing any part of any task - a short workout, a forgotten photo, a sip of alcohol - restarts the challenge at day 1 under the original rules. Partial credit does not exist.
Do both workouts have to be different?: No, but they must be two separate 45-minute sessions with at least some separation, and one must be outdoors. Walking counts if it is deliberate and 45 minutes.
Does sparkling water count toward the gallon?: Plain and sparkling water count. Most people avoid sweeteners, BCAAs, or anything that turns it into a flavored drink - keep it simple water to stay in the spirit of the rule.
Do audiobooks count for the reading rule?: No. The rule is 10 pages of physical or digital reading from a non-fiction or self-development book. Audiobooks are great, but they do not check the box.
What happens if I fail 75 Hard?: You restart at day 1. That is the entire point of the program - uncompromising consistency. Use the restart button in our free tracker and go again.
Is Winnr the official 75 Hard app?: No. Winnr is independent and not affiliated with or endorsed by Andy Frisella or the 75 Hard program.

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75 Hard rules guide | Winnr app

Winnr is an independent tracker and is not affiliated with, endorsed by, or sponsored by Andy Frisella or the official 75 Hard program.