ReefThe 75 Hard rules
Every day for 75 days in a row (10 weeks and 5 days), as published by Andy Frisella on andyfrisella.com and read on 2 November 2026:
- Diet. Follow a diet that fits your goals, with no alcohol and no cheat meals. Which diet is up to you (keto, paleo, vegetarian and so on).
- 2 workouts. Do two workouts of at least 45 minutes, at least 3 hours apart, and do one of them outdoors. The type of workout is up to you.
- Water. Drink one gallon of water (a US gallon is about 3.8 litres). It must be plain: no flavouring, additives or carbonation.
- Read 10 pages. Read at least 10 pages of a non-fiction book that can help you improve an area of your life, such as business or personal development. Audiobooks do not count.
- Progress photo. Take a progress photo every day.
Miss any task on any day and you start over at day 1, whether you are on day 2 or day 74. The program allows no compromises and no substitutions.
75 HARD is a program created by Andy Frisella, and 75 HARD is a trademark of 44Seven Media. Reef is not affiliated with Andy Frisella or 44Seven Media: this tracker is an independent tool. The official pages advise you to consult a physician or other health care professional before you start.
Sources
Official pages used for the rules above, read on 2 November 2026:
Download the 75 Hard checklist (PDF)
A 75-day checklist with the five tasks on two pages, undated so you can start any day. It is Reef's own sheet, not the official PDF: A4 65 KB · US Letter 65 KB
75 Hard vs 75 Soft
| 75 Hard | 75 Soft | |
|---|---|---|
| Workout | Two 45-minute workouts a day, at least 3 hours apart, one outdoors | 45 minutes a day, one active recovery day a week |
| Food | A diet that fits your goals, no alcohol, no cheat meals | Eat well, alcohol only on social occasions |
| Water | One gallon (about 3.8 litres) of plain water | 3 litres |
| Reading | 10 pages of non-fiction, no audiobooks | 10 pages of any book |
| Photo | A progress photo every day | Not required |
| Missed day | Back to day 1 | Your choice: restart or keep going |
75 Soft is not an official program: no organisation runs it, so its rules vary from one source to another. See the 75 Soft challenge tracker.
When you miss a task
On 75 Hard the answer does not depend on the day: you start over at day 1. The official FAQ gives the reason: changing the program so you can say you finished is not finishing it.
In this tracker, a past day with fewer than five ticks gets a dashed outline in the grid, and a message names the first missed day. The restart button asks for a second tap, then clears the grid, sets day 1 to today and counts your attempt. Nothing is forced: if you decide to play a softer version, keep ticking and ignore the message.
Track 75 Hard in Reef
Reef is a habit tracker for iPhone and Android, free to start with up to six habits, so the five tasks fit. Add them as daily habits, set reminders, and every completed habit releases a pearl that grows your living ocean. You can also invite friends or join a crew doing the same challenge, if you want company. Reef does not apply the 75 Hard rules for you: starting over at day 1 after a miss stays your call.
More free tools: 75 Soft challenge tracker · Printable habit tracker · Challenge trackers
FAQ
What are the 75 Hard rules?
Five tasks every day for 75 days in a row: follow a diet with no alcohol and no cheat meals, do two workouts of at least 45 minutes (at least 3 hours apart, one outdoors), drink a gallon of plain water, read 10 pages of a non-fiction book, and take a progress photo. These are the rules published by Andy Frisella, with no compromises and no substitutions.
What happens if I miss a task on 75 Hard?
You start over at day 1. The official pages are clear that this applies on any day, whether you are on day 2 or day 74. In this tracker, a missed day gets a dashed outline in the grid, a message names it, and the restart button puts you back at day 1 and counts your attempts.
Should I do 75 Hard or 75 Soft?
75 Hard is the original program by Andy Frisella: five strict daily tasks, two workouts a day, a gallon of water, a daily photo and a restart at day 1 after any miss. 75 Soft is an unofficial, gentler variant: four rules, one workout, 3 litres of water and a restart that is up to you. Choose the one you can keep for 75 days, and check with a health professional first if you have a medical condition. Compare with the 75 Soft challenge tracker.
Is this 75 Hard tracker free?
Yes. It works in your browser with no account. Your ticks, start date and attempt count stay on this device and are never sent anywhere. Clearing your browser data erases them, so print the checklist if you want a copy on paper.
Is this the official 75 Hard app or PDF?
No. 75 HARD is a program created by Andy Frisella, and 75 HARD is a trademark of 44Seven Media. Reef is not affiliated with either. This tracker and its checklist are Reef's own, built from the rules published on andyfrisella.com. The program has its own official app and PDF tracker, which you can find on its archive page.
Can I print the 75 Hard checklist?
Yes. The print button gives a 75-day sheet with the five tasks and your dates, and the two PDFs on this page (A4 and US Letter) are the same checklist without dates, on two pages. They are Reef's own sheets, not the official PDF.
What counts as a workout on 75 Hard?
The official pages say the type of workout does not matter: you can run, lift weights, do cross-training, walk or do yoga. It must be time dedicated to training, at least 45 minutes in one go, and the two workouts must be at least 3 hours apart. The official workout article lists mowing the lawn, yard work, stretching and golf as things that do not count.
Do audiobooks count for the 10 pages?
No. The official pages say audiobooks do not count: you read at least 10 pages of a physical book yourself, and it should be non-fiction that helps you improve an area of your life, such as business or personal development.
When does a 75 Hard day end?
The official FAQ says a day begins the moment you wake up and ends the moment you go to bed. This tracker changes day at midnight on your device. If you finish a task after midnight, tap the previous day in the grid and tick it there.
Can I do 75 Hard with friends in Reef?
Reef does not run the program, but you can add the five tasks as daily habits, release a pearl each time you complete one, and invite friends or join a crew doing the same challenge. Social features are optional, and restarting at day 1 after a miss stays your call.