75 Hard Tracker: The Rules, a Printable Tracker, and How to Plan Your Run

Here is a printable 75 Hard tracker with all 75 days and a box for each daily rule. The grid is easy. The harder part is planning for the trips, storms, late shifts, and events already waiting on your calendar. Below, you'll find the rules, tracker, end-date math, a pre-run plan, a sample workday, and a restart plan.

75 Hard is Andy Frisella's program. This tracker is unofficial and isn't affiliated with or endorsed by him or the program. The program advises checking with your doctor before starting, especially regarding the water and workout rules.

The 75 Hard Rules

The five 75 Hard rules are: follow a diet, complete two 45-minute workouts, drink a gallon of plain water, read 10 pages, and take a progress photo. You must complete all five every day for 75 days.

These are the requirements described in the official 75 Hard rules:

The restart rule is just as important as the five tasks. If you miss any task on any day, your current attempt ends and you return to day 1.

Rule Questions People Ask Before Day 1

The rules are short, but a few details can change how you schedule the day. The program's FAQ clarifies these points:

• Can both workouts be outdoors? Yes. At least one must be outside, but both may be.
• Can a workout be divided into shorter blocks? No. Each workout must be one continuous session of at least 45 minutes.
• When does a challenge day begin and end? A day runs from when you wake up until you go to bed.
• Can flavored water or water with supplements count? No. Anything added to the water means it doesn't count toward the gallon.
• What if the rules don't answer a specific situation? The program's guidance is to choose the harder option.

Answer these questions before day 1 rather than deciding in the middle of a difficult day. Write down the diet you chose, decide what bottle or jug you'll use to measure the gallon, choose the book you'll begin with, and identify two realistic workout windows. The tracker records completion, but the setup removes avoidable uncertainty.

Printable 75 Hard Tracker

Use the three tables below to track every day of one attempt. The Outdoor column marks which day included the required outdoor workout.

Start date: ______ Day 75: ______ Attempt: ______

You can also download the 75 Hard tracker PDF. It's free and requires no sign-up.

Days 1 to 25

Days 26 to 50

Days 51 to 75

Use the PDF, print this section, or save it as a PDF from your browser's print dialog. Mark each box when the task is complete rather than reconstructing the day at night. Before bed, check that the entire row is filled. Keep progress photos in one dated album, since the tracker records the photo but doesn't hold it.

Mark Your Danger Days Before Day 1

Before day 1, open your calendar and look through the next 75 days. Mark every date that makes one of the rules harder to complete. Flights, celebrations, unusual work hours, visitors, and bad-weather forecasts are easier to manage when they are visible before the attempt begins.

For each marked date, write one line that says when and where the threatened task will happen. A vague intention to figure it out that day isn't a plan. A calendar note to finish the outdoor workout before leaving for the airport is. Put the plan beside the event so you don't need to remember a separate list.

Then look for collisions. One wedding can be planned around. A work trip, two late dinners, and a storm forecast in the same week leave fewer workable windows. If several danger days cluster together, consider moving your start date. Choosing the start date is part of the plan, not a formality.

The point of this scan isn't to predict every interruption. It is to solve the visible ones while you still have options. Once the run starts, review the next seven days each weekend. Confirm workout windows, check the forecast, and move reading or the progress photo to the morning when an evening will be crowded.

Your 75 Hard Calendar: When Day 75 Lands

Day 75 is your start date plus 74 days because the day you begin counts as day 1. A full run is 10 weeks and 5 days. Add 74 days to your chosen date, write the result above the tracker, then scan every date between them for danger days.

A Monday start always lands on a Friday because 74 days is 10 full weeks plus four additional days.

A Sample 75 Hard Routine for a Workday

This sample shows one way someone with a 9-to-5 office job and a commute could place the tasks. It isn't a workout or diet recommendation. Adjust the activities and times around your own obligations while keeping the official requirements intact.

The fixed timing rule is a gap of at least three hours between the workouts, and the official FAQ recommends three to four hours. In this sample, the first workout ends at 7:00 and the second begins at 5:30, leaving plenty of separation. Build from your immovable commitments, then place the two workout windows first.

If You Miss a Day: The Morning After

If you miss one task, the official rule is to restart at day 1. This tracker doesn't soften that requirement. What you do the next morning can make the restart clearer and quicker.

Start the new day 1 immediately instead of waiting for Monday or the first of the month. Take a fresh tracker and write the new attempt number at the top. Keep the old sheet. It still records the work you completed and shows where the attempt stopped.

Next, write one sentence about the miss. Name the calendar situation, the rule it threatened, and the plan you'll use next time. For example, note that the late shift removed the gap between workouts, so you'll complete the outdoor workout before work on the next late shift. Keep it factual. You need a scheduling change, not a verdict about yourself.

Finally, add that date or situation to your danger-days list for the new run. A restart becomes useful when it changes the plan. Otherwise, the same conflict is likely to arrive with the same unresolved timing.

After Day 75

Before day 75 ends, decide which rules you want to keep and what form each will take afterward. The challenge's rules no longer have to define the next period. You might keep reading while changing the amount, keep one daily walk, or continue using progress photos on a different schedule.

For a broader set of options, browse these habit tracker ideas. If you want a lighter core that adjusts to workdays, rest days, and crowded days, use our guide to daily habits. Choose the next tracking period deliberately so the end of the challenge has a clear handoff.

Why 75 Hard Feels Like a Hardcore Run

In many games, hardcore or permadeath mode means one mistake ends the run and sends you back to the beginning. Players choose that rule on purpose. Each attempt becomes more careful because they remember which rooms caused trouble and prepare for them next time.

75 Hard uses the same unforgiving structure. A missed photo and a missed workout have the same result: the attempt ends. That makes the danger-days scan similar to learning a map before a hardcore run. You identify the places where the route narrows, decide what resources and timing you'll need, and avoid improvising under pressure.

The tracker is the run record. Your calendar is the map. If this kind of structure motivates you, our guide to how to gamify your life explores other ways to make real-world progress feel more tangible.

Track Your 75 Hard Run in Ronin Reborn

Ronin Reborn is a free, browser-based RPG where your real habits level up your character. Use it alongside the paper tracker to make the work feel consequential while the sheet remains your record of the five official rules.

Log each workout and the system will keep track of everything for you. Complete the 7-day operation Quiet Current and you'll even get a free hydration tracker tool to help you keep track of your new water-drinking habit.

Start free.

75 Hard Tracker FAQ

What are the 5 rules of 75 Hard?

Follow a diet of your choice with no alcohol or cheat meals, complete two continuous 45-minute workouts at least three hours apart with one outdoors, drink a gallon of plain water, physically read 10 pages of a nonfiction educational book, and take a progress photo. Complete all five every day.

Is there a printable 75 Hard tracker?

Yes. This page includes all 75 days in three tracker tables, with one box for each rule and a separate Outdoor box. Print the tracker section directly or save the page as a PDF through your browser's print dialog. Fill in your dates before beginning.

Do I have to restart if I miss one task?

Yes. Under the official rules, missing any required task means restarting at day 1. Begin the new attempt the next morning, write a new attempt number on a fresh tracker, and record the calendar conflict that caused the miss so you can plan around it next time.

Can I split a workout into two shorter ones?

No. Each workout must be one continuous session lasting at least 45 minutes. Two shorter blocks don't combine into one qualifying workout. You still need two separate workouts during the day, with at least three hours between them, and at least one must be outdoors.

Do audiobooks count for the reading?

No. The reading requirement is at least 10 pages physically read from a nonfiction, educational book. Audiobooks don't count toward those pages under the official rules. Choose your book before day 1 and keep it somewhere that fits the reading window in your planned routine.

When does my 75 Hard end?

Your day 75 is your start date plus 74 days because the starting date counts as day 1. That is 10 weeks and 5 days from the date you begin. Write both dates at the top of your tracker, then scan the full period for travel, events, and unusual workdays.

What is 75 Soft?

75 Soft is an informal, lighter variation inspired by 75 Hard. It doesn't have one official rule set, so versions differ depending on the source. This tracker follows the official 75 Hard requirements and isn't designed around any particular version of 75 Soft.

Should I check with a doctor first?

Yes. The program itself recommends consulting a physician before starting. Do that, especially regarding the gallon of water and two daily workouts. This tracker organizes the published rules and your schedule, but it doesn't provide personal medical, hydration, diet, or exercise guidance.

Printed your tracker? Ronin Reborn is a free, browser-based RPG where your real habits level up your character, so every workout and every page you log moves you forward. Free to play, no card required.

Start free

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