This page is general information, not medical or training advice. Talk to your doctor before starting 75 Hard or any new exercise program, especially if you have a health condition, an injury, are pregnant or have not exercised recently.
What are the 75 Hard workout rules?
The official rules on andyfrisella.com require two workouts every day. Both "must be a minimum of 45 minutes long, they must be 3 hours apart from each other, and one of the two workouts MUST BE OUTSIDE." A workout cannot be split into shorter pieces, and missing either one means restarting at day 1.
The official 75 HARD hub adds that "the workouts on 75 HARD cannot be split up and MUST be for 45 minutes minimum," that both workouts may be outdoors, and that "cover cannot be used" for the outdoor one. If the weather is a serious threat to your health or safety, the hub says to "use common sense and stay inside," though that day would then mean a restart.
Does 75 Hard tell you what workouts to do?
No. The official 75 Hard info page says: "There's 2 workouts a day and I don't specify to you what to do there," and adds that "it could literally be as simple as going for two 45-minute walks." The rules page lists running, weights, cross-training, walking and yoga as options. You choose based on your goals.
Sources: the official rules and the 75 HARD info page, checked October 30, 2026. With that much freedom, it is easy to over-plan, such as two hard sessions a day for 75 days. A plan you can keep for eleven weeks matters more than a plan that looks impressive in week one. The hub's own test for a workout is intent: something "physically challenging for you" done "with the sole purpose of exercise."
What is a good 75 Hard workout split?
A practical split pairs one harder session with one easier session each day, so you are never doing two hard workouts back to back. For example, strength training indoors in the morning and a brisk outdoor walk in the evening, alternating upper-body, lower-body and conditioning days through the week.
These sample weeks are examples to adapt, not prescriptions. Pick the one closest to your current fitness, and check it with your doctor or a qualified coach.
Sample week A: walking-based (new to regular exercise)
| Day | Workout 1 (45 min) | Workout 2 (45 min, outdoors) |
|---|---|---|
| Mon | Easy bodyweight circuit | Brisk walk |
| Tue | Stretching and mobility | Walk with some hills |
| Wed | Easy bodyweight circuit | Brisk walk |
| Thu | Gentle yoga | Easy walk |
| Fri | Easy bodyweight circuit | Brisk walk |
| Sat | Easy bike ride or swim | Long, easy walk |
| Sun | Stretching and mobility | Easy walk |
Sample week B: strength plus cardio (already training)
| Day | Workout 1 (45 min) | Workout 2 (45 min, outdoors) |
|---|---|---|
| Mon | Upper-body strength | Easy run or brisk walk |
| Tue | Lower-body strength | Walk |
| Wed | Mobility and core | Steady run, ride or hike |
| Thu | Upper-body strength | Walk |
| Fri | Lower-body strength | Easy run or brisk walk |
| Sat | Full-body or a class | Long walk or hike |
| Sun | Yoga or stretching | Easy walk |
Sample week C: runner
| Day | Workout 1 (45 min) | Workout 2 (45 min, outdoors) |
|---|---|---|
| Mon | Strength and core | Easy run |
| Tue | Mobility | Run with some faster sections |
| Wed | Strength and core | Easy walk |
| Thu | Mobility | Easy run |
| Fri | Strength and core | Walk |
| Sat | Yoga | Longer easy run |
| Sun | Stretching | Easy walk |
How should you pace 75 days of two workouts?
Start easier than you think you need to, and build slowly. Keep most sessions at an effort where you could still talk, rotate the muscle groups you train hard, and use walks, mobility or yoga as your easier workout on most days. Sleep, food and water matter as much as the sessions.
For context, the CDC adult guidelines recommend at least 150 minutes of moderate activity a week plus muscle-strengthening work on two days. Two 45-minute workouts a day is 630 minutes a week, roughly four times that minimum, which is one reason easy sessions belong in the plan.
What can you do for the outdoor workout?
Walking, running, hiking, cycling, bodyweight circuits in a park or backyard, sports and outdoor yoga all work. The official info page puts it simply: "Go to your backyard or driveway, and MOVE." Plan for weather with layers, a headlamp in winter and a backup route, since the hub does not allow cover.
When should you stop or change a workout?
Stop and get medical help for chest pain, fainting, unusual shortness of breath or sharp pain. For niggles, swap to a gentler session rather than training through it. The official rules do not specify the type of workout, so a swap is allowed as long as each one still lasts 45 minutes and meets the outdoor and spacing rules.
Tick both sessions each day in the free 75-day tracker or the printable 75 Hard checklist, and plan your meals with the 75 Hard diet plan guide.
Frequently asked questions
Can both 75 Hard workouts be walks?
Yes. The official info page says it "could literally be as simple as going for two 45-minute walks." Each must still be at least 45 minutes and 3 hours apart.
Can you do both workouts back to back?
No. The official hub says "there's no back-to-back workouts on 75 HARD." They must be at least 3 hours apart.
Does a rest day exist on 75 Hard?
No. The official rules require two workouts every day. Easy walks or yoga can serve as lighter days instead.
Does the outdoor workout have to be the hard one?
No. The rules only require that one of the two is outside. Either session can be the outdoor one.