Winter arc vs 75 Hard vs monk mode: what's the difference and which one should you pick?
In short
75 Hard is a 75-day challenge with fixed rules (two 45-minute workouts a day, one of them outdoors, a diet with no alcohol, a gallon of water, 10 pages of reading, a photo every day) where a single slip sends you back to day 1. Monk mode is a period where you cut yourself off from distractions, with no official rules. The winter arc lasts about 90 days starting October 1, with rules you choose.
The comparison at a glance
Winter arc
- Length
- 90 days, from October 1
- Rules
- You choose them, 3 to 9
- Miss a day
- You keep going
- Who it’s for
- Beginners included
75 Hard
- Length
- 75 days
- Rules
- 5 fixed tasks a day
- Miss a day
- Back to day 1
- Who it’s for
- People who already train
75 Soft
- Length
- 75 days
- Rules
- 4 tasks, 1 rest day a week
- Miss a day
- You keep going
- Who it’s for
- A first step
Monk mode
- Length
- Up to you, often 30 to 90 days
- Rules
- No official rules
- Miss a day
- No rule
- Who it’s for
- Cut out distractions
| Criteria | Winter arc | 75 Hard | 75 Soft | Monk mode |
|---|---|---|---|---|
| Length | 90 days, or 92 | 75 days | 75 days | Up to you, often 30 to 90 days |
| Start | October 1, or whenever you want | Whenever you want | Whenever you want | Whenever you want |
| Rules | You choose them, usually 3 to 9 | 5 fixed tasks a day | 4 fixed tasks a day | No official rules |
| Miss a day | You keep going | Back to day 1 | You keep going | No rule |
| Goal | Get to January a different person | Mental toughness | A doable version of 75 Hard | Cut out distractions |
| Origin | TikTok trend, fall 2024 | Andy Frisella, 2019 | Spin-off of 75 Hard | Forums and social media |
75 Hard
75 Hard was launched in 2019 by American entrepreneur Andy Frisella, who pitches it as a mental toughness program rather than a fitness program. For 75 days, every day, no exceptions:
- two 45-minute workouts, one of them outdoors, whatever the weather;
- follow a diet of your choice, with no alcohol and no cheat meals;
- drink a gallon of water, about 3.8 liters;
- read 10 pages of a nonfiction book;
- take a progress photo.
Miss a single one of these tasks, on a single day, and you start over at day 1.
75 Hard works for someone who already trains and wants to test themselves. For a beginner, two sessions a day for 75 days, with no planned rest day, is a lot.
75 Soft
75 Soft is the toned-down version of 75 Hard, as described by the Cleveland Clinic:
- 45 minutes of physical activity a day, with one active recovery day a week;
- 3 liters of water a day;
- 10 pages of any book;
- eat healthy, with alcohol kept for social occasions.
There’s no going back to day 1: if you miss a task, you keep going.
Monk mode
Monk mode has no official definition. On Reddit and TikTok, it means a period where you deliberately pull back from whatever scatters your focus (social media, going out, video games, dating apps) to put everything into one goal: school, your body, a project.
Cutting out distractions frees up time. Pushed too far, monk mode also cuts you off from your friends and family. You can keep just one or two of its rules, like “no social media before noon,” instead of withdrawing completely.
The winter arc
The winter arc lasts about 90 days and, by convention, starts on October 1: in 2026, from Thursday, October 1 to Tuesday, December 29. It has no official rules. You choose yours, usually between 3 and 9, and you stick to them every day. It’s all explained in our winter arc guide.
In Winterarc, the contract has 9 rules: only water, zero fast food, no phone while eating, the gym 4 times a week, running 2 times a week, 20 minutes outside, one gratitude a day, 10,000 steps and 7 to 8 hours of sleep.
What about the “90-day challenge”?
“90-day challenge” is a catch-all term: coaching programs, weight-loss challenges, habit challenges. The winter arc is a 90-day challenge timed to the fall. In fact, the Winterarc app is called “Winterarc: 90-Day Challenge” on the App Store.
Start over or keep going?
Where these challenges really split is what happens after a missed day.
In 75 Hard, one slip sends you back to day 1. The rule pushes you to never let up, but a single slip on day 60 wipes out two months of work.
In Winterarc, we went the other way. Every week you keep in full lights your flame. Your first missed week is covered by the freeze and the flame survives; on the second, it goes out, but the winter arc keeps going until day 90.
A winter arc is judged over 90 days: we’d rather you finish with a missed week than quit at the first one.
You made your future self proud.
Which one should you pick?
- You’ve never finished a challenge. A winter arc with 3 to 5 rules, or 75 Soft.
- You already train and want to test yourself. 75 Hard.
- Your problem is your phone. Monk mode, or an anti-screen rule in your winter arc.
- You want to start with everyone on October 1 and finish before New Year’s Eve. The winter arc.
Challenges can be stacked. If you start on October 1, 2026, a 75 Hard ends on Monday, December 14: you can fit it inside your winter arc and finish the last two weeks with your own rules.
Frequently asked questions
What's the difference between winter arc and 75 Hard?
75 Hard sets five fixed tasks for 75 days and sends you back to day 1 at the slightest slip. The winter arc lasts 90 days starting October 1, with rules you choose, and a missed day doesn't make you start over.
Is 75 Hard good for beginners?
Rarely. Two 45-minute workouts a day for 75 days, with no rest day, is a heavy load if you're not already training. 75 Soft or a winter arc with 3 to 5 rules are more realistic places to start.
How long does monk mode last?
There's no official length. Most people give themselves 30, 60 or 90 days.
Can you do 75 Hard during your winter arc?
Yes. If you start on Thursday, October 1, 2026, a 75 Hard ends on Monday, December 14, two weeks before the end of the winter arc.