ALL ABOUT 75 HARD
How to do the program & use the app.
75 Hard Program
Answers to common questions about the 75 Hard program. Diet, workouts, rules, and phases.
HOW TO USE THE App
How to use the 75 Hard app to track your progress. Common questions and tips on using the app.
75 HARD PROGRAM GUIDE & FAQ
Quick Links:
General Program Questions
Can I change the daily tasks?
No. Every task in the program is there for a reason. The program is designed to be done with zero substitutions and zero compromises.
Is 75 Hard a fitness or weight loss program?
I'm just starting 75 Hard. Should I start on Phase 1?
No, Phase 1 comes after 75 Hard. Think of 75 Hard as the intense bootcamp to prepare you to take on the other phases of the year-long program.
Do I have to share my progress pics?
Can I start any day that I want?
Yes! You do not need to wait for any special date to start. The best time to start is now. Don’t tell yourself that you’re waiting until you’re “ready” because you will always find an excuse to tell yourself about why you’re putting it off.
I'm pregnant. Can I still do 75 Hard?
2)You can start but during your recovery you’ll need to break anyway so you’ll want to recover from pregnancy then start the program over head on.
Do audiobooks count as reading?
Any tips on preparing for 75 Hard?
I struggle with self-discipline, focus, and impulse control. Advice on succeeding with 75Hard?
Where can I learn more about the phases that come after 75 Hard?
Andy released a thorough and informative podcast on the additional phases:
https://andyfrisella.com/blogs/realaf-podcast/80-live-hard-the-ironman-for-your-brain
Workouts
Does a 45 minute outdoor walk count as my outdoor workout?
Does exercising in my garage/covered patio count as an outdoor workout?
*Obviously, there are sometimes when being outdoors could lead to personal injury or death. Do not do anything stupid, like go running through a lightning storm or get battered by hail or sucked up by a tornado. If conditions outside are dangerous, wait until they improve or find a suitable alternative that day. Don’t put your health or life at risk.
Can I just do a single 90 minute workout instead of two 45 minute workouts?
I need ideas for my outdoor workouts.
Diet & Water
What diet should I choose?
Someone told me a gallon of water is too much.
If you’re doing two 45 minute workouts a day, it’s important to maintain proper hydration levels. The water will also help to flush toxins from your body and has numerous health benefits. *If you are advised by your physician to not drink that much water because of an existing health condition, please always follow the advice of your physician or healthcare professional.
Can I add flavoring to my water?
Can I drink diet soda?
Yes, since it doesn’t have sugars, a diet soda is okay. It doesn’t count toward your water intake though.
Is coffee allowed?
How do I stop binge eating?
75 HARD APP GUIDE
Where can I see my previous pics and notes?
Tap on the calendar icon to view your progress screen. Then tap any previous day to see your progress pic and notes from that day.
Are my progress pics shared on Instagram automatically? Can any other users see them?
No. Your photos are private, and are just for you. You can use the sharing option to share your success screen or progress pics to your IG story easily, but this never happens automatically. No other users can see your pictures, and they are not shared or used in any other way other than how you choose to use them.
I checked off all my tasks. When does it go to the next day?
You will continue to see the checklist for your current day until the end of the day. The default time for this to happen is midnight, unless you have set a different time. This allows you extra time to add notes for the day.
My app is stuck on yesterday.
Is your app still on yesterday’s list, but you marked everything complete, and added your progress pic?
This issue is most often caused when someone changes their end-of-day time to an earlier time that has already passed before their day has ended.
The workaround to fix this without editing your progress would be:
1. Go to your settings and set your end of day time for 5 minutes from now.
2. Close the app, and come back in 10 minutes or so.
3. It should have moved you on to the next day.
4. Go and change your end of day time back to tonight whenever you want it to be.
You should be on the correct day and can mark everything from today complete.
If you need any help or have questions, please feel free to create a support ticket and we will be happy to help you out!
How can I edit my progress?
Whether you started on the wrong day or need to start over, you can edit your progress at any point with the following steps:
1. Tap the calendar icon at the top of the checklist screen to view your progress.
2. Tap ‘Settings’ at the top right of the progress screen to go to your settings.
3. Tap ‘Edit Progress’ and you’ll be taken to the progress editing screens.
I'm just starting 75 Hard. Should I start on Phase 1?
No, Phase 1 comes after 75 Hard. Think of 75 Hard as the intense bootcamp to prepare you to take on the other phases of the year-long program.
Do I have to share my progress pics?
Why does it keep asking if I failed?
Do you keep getting a message asking what happened, and if you failed, even though you marked everything complete?
There are two common causes of this:
1. You didn’t add a progress pic. You need to add a progress pic by tapping the iconon that task.
or
2. You changed your end time to a later time after a day had recenty ended. You were already on the next day, so the new day ended shortly after, and the app thinks it’s incomplete.
Here is the solution for it:
1. Mark everything for today complete. (probably easiest to do this all at once). It should switch over to the next day immediately after the success screen.
2. When it does, go to your settings and change your end of day time to a time in the recent past, like 15 minutes ago.
3. What that will do is extend the new day until it reaches that time again, which will be tomorrow.
4. Tomorrow, before that new end time you set, go change the end-of-day back to your desired time.
That’s it, you should now be back on track and not receive any more “What Happened” messages.
If you have any questions, please file a support ticket and we will be happy to help you out.
I finished 75 Hard but don't want to do phase 1. How can I do 75 Hard again?
Congratulations on finishing 75 Hard!
The daily routine in Phase 1 includes everything from 75 Hard so you won’t be missing out on anything, and it will push you to develop more mental toughness traits after getting used to the daily routine of 75 Hard. Andy recently released a helpful podcast episode about what to do after you finish 75 Hard, and the benefits of continuing in the program with the additional phases as it’s designed to be done:
https://andyfrisella.com/blogs/realaf-podcast/80-live-hard-the-ironman-for-your-brain
If you still want to restart 75 Hard, the you can go back and restart 75 Hard by editing your progress in the settings screen. That will make your previous pics and notes inaccessible, but we will be adding the ability to see those in an update coming soon. You pics from your first round will not be deleted, and you’ll be able to see them soon.
Is there a recurring payment/subscription for the app?
No, there is not any recurring payment involved. The download is a 1-time purchase.
Ask a Question
For questions not covered in the FAQ above, use the form below.