What comes after 75 Hard?
After 75 Hard comes the optional year-long LIVEHARD program: Phase 1 (30 days), a break of at least 30 days, Phase 2 (30 days), and Phase 3 (30 days), which must run in the final 30 days before the one-year anniversary of your 75 Hard start. Each phase keeps the five original daily tasks.
Both 75 Hard and LIVEHARD are Andy Frisella's programs; on his official Operator Standard page he lists "75 HARD & LIVEHARD" among the systems he built. Our sources: the program's official LIVEHARD FAQ (on the official help center), the 44Seven Media program FAQ, which confirms that Phase 1 comes after 75 Hard, and a finisher's write-up of all four stages. The official 75 Hard app also supports continuing into the full-year program. Rules can change, so check the official app before you plan around them.
| Stage | Length | Daily tasks | When |
|---|---|---|---|
| 75 Hard | 75 days | The five original tasks | Any start date |
| Phase 1 | 30 days | Original tasks + 5-min cold shower + 10 min visualization + 3 extra critical tasks | Any time after 75 Hard, if the rest still fits |
| Break | 30+ days | Your choice | Required between Phase 1 and Phase 2 |
| Phase 2 | 30 days | The original tasks | After the break |
| Phase 3 | 30 days | Original tasks + cold shower + 3 extra critical tasks + talk to a stranger + a random act of kindness | Final 30 days before your one-year mark |
What are the Phase 1 rules after 75 Hard?
Phase 1 lasts 30 days and keeps every 75 Hard task: the diet with no alcohol or cheat meals, two 45-minute workouts with one outdoors, a gallon of water, ten pages of non-fiction and a progress photo. It adds a five-minute fully cold shower, ten minutes of visualization and three extra critical tasks.
The official FAQ describes the critical tasks as things that move your life forward and that you do not already do daily, such as extra sales calls or meal prep for tomorrow, rather than chores. If you fail during Phase 1, you restart Phase 1 from its day 1, not 75 Hard.
Why is there a 30-day break before Phase 2?
The program requires at least 30 days between the end of Phase 1 and the start of Phase 2. According to the official FAQ, the point is to show you what being off the program feels like, and then to practise getting back on track. What you do during the break is up to you.
Treat the break as a test you can pass. Keep a few anchors so that the restart in Phase 2 feels like a return rather than a rescue. Our free tracker can run a light 30-day "break routine" with your own tasks.
What are the Phase 2 rules?
Phase 2 is 30 days of the original 75 Hard tasks, with nothing added: the diet, two 45-minute workouts with one outdoors, a gallon of water, ten pages and a progress photo. It can only start after Phase 1 and the 30-day break. If you fail during Phase 2, you restart Phase 2 from its own day 1.
When does Phase 3 start, and what does it add?
Phase 3 must run in the last 30 days before the one-year anniversary of the day you started 75 Hard. Start 75 Hard on January 31 and Phase 3 runs January 1 to January 30 the next year. It adds a cold shower, three extra critical tasks, a real conversation with a stranger and a random act of kindness.
The stranger conversation must be in person and more than a greeting, per the official FAQ; the goal is to learn something about the person. Acts of kindness are things like volunteering, paying for someone's meal or picking up litter during your outdoor workout, and each one is journaled. The FAQ also says visualization is not required in Phase 3.
What happens if you fail a phase?
Fail during Phase 1 or Phase 2 and you restart that phase from its day 1. Fail during Phase 3, or miss its fixed window, and you restart the entire program from day 1 of 75 Hard, because Phase 3 sits in the final 30 days of your year and leaves no room to repeat it.
That is why timing matters more than people expect. If you rest too long after 75 Hard, you may not have room for Phase 1, the break and Phase 2 before the Phase 3 window opens. Enter your 75 Hard start date in the calculator to see your latest sensible Phase 1 start.
Is the full LIVEHARD year worth it?
It depends on what you want from the year. If 75 Hard gave you something you want to deepen, the phases give a proven structure and a clear finish line. If your next goals are mainly about work, money or a project, a goal-based daily system may fit better than more physical rules.
There is no published data on how many people complete the full year, so treat any claim about completion rates with caution. Our quiz compares the phases with gentler options and with goal-based systems.
Frequently asked questions
Can I start Phase 1 before finishing 75 Hard?
No. The 44Seven Media program FAQ says Phase 1 comes after 75 Hard and describes 75 Hard as the bootcamp that prepares you for the later phases. You need to complete the full 75 days first.
How many tasks are in Phase 1?
Phase 1 keeps the five original 75 Hard tasks and adds three more: a five-minute cold shower, ten minutes of visualization, and three extra critical tasks on top of your usual daily list. Counting the extra critical tasks individually, that is more than ten things to check off each day.
Do I need the app for the phases?
No. The phases are rules you can follow on paper. The official 75 Hard app supports continuing into the full-year program, and it costs $4.99 a month or $39.99 a year on the US App Store as of October 30, 2026. Our free tracker includes a Phase 1 preset.
Is visualization required in Phase 3?
No. The official LIVEHARD FAQ says visualization is not required in Phase 3. Phase 3 keeps the cold shower and three extra critical tasks from Phase 1 and adds an in-person conversation with a stranger and a journaled random act of kindness.