Free 75 Hard Tracker | 75 Soft Mode Included
Run 75 Hard or 75 Soft with a daily checklist, 75 day grid, and streaks
One challenge, two rule sets
Your data stays in your browser. Nothing is sent to any server, and no photos are ever stored.
Choose your challenge
Same 75 days, very different intensity. You can switch later without losing your checkmarks.
When does day 1 start?
What happens when you miss a day?
The official 75 Hard rule is a full restart. We default to marking the miss and continuing, because finished-imperfect beats abandoned-on-day-12. You can change this anytime.
Day () was not completed. Under strict 75 Hard rules that means starting over. There is no shame in the second button.
Day ·
75 Soft allows one rest day per week. It counts your training as done for that day.
The progress photo is a checkbox only. This tool never stores, uploads, or even sees your photos. Keep them in your camera roll.
The 75 Days
Tap a day to open its checklist
Switch to ? Your daily checkmarks stay, but every day is rescored against the new rule set, so past days may change color.
Delete your challenge and every daily checkmark? This cannot be undone.
Is 75 Hard right for you?
Be honest with yourself before day 1. Health outlets and dietitians have repeatedly flagged the rigidity of 75 Hard: two mandatory daily workouts with no rest days is a real injury risk if you are new to training, and a gallon of water is more than many bodies need, especially for smaller people or anyone with kidney or heart conditions. The program was created by a supplement company owner, not a medical professional.
That is exactly why 75 Soft exists, and why it is a first-class mode in this tracker rather than a consolation prize. If you are returning from injury, pregnant, managing a health condition, or have any history of disordered eating, talk to a doctor before starting either version. This page is a tracker, not medical advice.
What Is the 75 Hard Challenge?
75 Hard is a 75-day mental toughness program created by entrepreneur Andy Frisella in 2019. The rules are fixed and non-negotiable: two 45-minute workouts a day with one outdoors, follow a diet of your choosing with no alcohol and no cheat meals, drink a gallon of water, read 10 pages of a nonfiction book, and take a daily progress photo. Miss any single task and the official rule says you start over at day 1, even on day 74. Frisella frames it as a mental program, not a fitness plan, and millions of people have attempted it since it went viral.
75 Hard vs 75 Soft
75 Soft emerged as a direct response to the injuries, burnout, and all-or-nothing spirals the original produced. The rules keep the structure and drop the extremes: 45 minutes of exercise daily with one rest day per week, eat well with alcohol only on social occasions, drink 2 liters of water, and read 10 pages of any book. No mandatory photo, no restart rule. If you have never trained consistently before, 75 Soft is the version far more likely to still be running in week six, and this tracker treats both as equally legitimate.
The restart rule, reconsidered
The restart is 75 Hard's most famous feature and its biggest dropout generator. Deleting 40 days of visible progress over one missed reading session teaches you the day was worthless, which is exactly backwards: research on habit formation shows a single missed day has almost no effect on long-term habit strength. That is why this tracker defaults to keep-going mode, where a miss stays on the grid as an honest red square and the count continues. Strict mode is there if the classic rule is the whole point for you, but it will never glorify sending you back to day 1.
Making the 75 days stick
Treat the checklist as the day's floor, not its ceiling, and stack the easy wins early: pages read over breakfast, the outdoor workout at lunch before the weather turns. Track your water honestly with the unit that matches your bottle, and if the full commitment feels out of reach today, build the consistency muscle first with our 30-day challenge tracker, check your daily target with the water intake calculator, or run a seasonal version with the winter arc tracker.
Everything you track here stays in your browser. No account, no server, and the progress photo rule is just a checkbox: your photos never leave your phone.
How to Use This Tool
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1
Choose 75 Hard or 75 Soft at setup: the daily checklist adapts to that mode's official rules, and you can switch later without losing checkmarks
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2
Pick your start date and a miss policy: keep-going mode (the default, a miss stays marked and the count continues) or strict mode, the classic back-to-day-1 rule
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3
Each day, check off every task: workouts, diet, water, reading, and on 75 Hard your progress photo, which is a checkbox only and never stored
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4
Switch the water target between gallon, liters, and oz to match your bottle, and in 75 Soft use your one rest day per week
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5
Watch the 75 day grid fill in with perfect, partial, and missed days, and track your streak, perfect-day percentage, and days remaining
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6
Download a share card to post your progress, and reset with confirmation whenever you want a fresh run
Frequently Asked Questions
Every day for 75 days: two 45 minute workouts with one outdoors, follow a diet of your choosing with no alcohol and no cheat meals, drink 1 gallon of water, read 10 pages of nonfiction, and take a progress photo. The official rule says missing any single task restarts the challenge at day 1. This tracker covers all six tasks as a daily checklist, and the photo rule is a checkbox only: no photo is ever stored or uploaded.
75 Soft keeps the structure and drops the extremes: 45 minutes of exercise daily with one rest day per week, eat well with alcohol only on social occasions, drink 2 liters of water, and read 10 pages of any book. No mandatory photo and no restart rule. It exists precisely because the original's rigidity injured and burned out a lot of people. This tracker treats both modes as equally legitimate and lets you switch between them.
Only if you choose to. The official 75 Hard rule is a full restart, and strict mode enforces it: the tracker flags any missed day and offers the restart. The default is keep-going mode, where a miss stays on the grid as an honest red square and the count continues, because research on habit formation shows a single missed day has almost no effect on long-term habit strength. Finished-imperfect beats abandoned-on-day-12.
No, and pretending otherwise would be dishonest. Dietitians and health outlets have flagged the program's rigidity: two mandatory daily workouts with zero rest days is an injury risk for new exercisers, and a gallon of water exceeds what many bodies need. If you are returning from injury, pregnant, managing a health condition, or have a history of disordered eating, talk to a doctor first or run 75 Soft instead. This tool is a tracker, not medical advice.
The 75 Hard rule is 1 gallon per day, which is about 3.8 liters or 128 oz. 75 Soft asks for 2 liters, about 68 oz or half a gallon. The tracker has a unit switch so the checklist shows the target in gallons, liters, or ounces, whichever matches your bottle. If the gallon feels like a lot for your body size, that is a legitimate reason to run the Soft rules.
No. The progress photo rule is a plain checkbox: the tool never accesses, stores, or uploads photos, so keep them in your camera roll. Everything else, your mode, daily checkmarks, and settings, lives only in your browser's localStorage. No account, no server, nobody sees your challenge unless you share the export card yourself. Clearing browser data erases the run.
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