Questions.

Yes. No card, no trial, no tier locked behind a button, nothing to cancel. If we ever add something paid you will be asked to agree to it first and nothing will happen automatically.

A name, an email, and about a minute to read and sign the waiver. That is the only gate, and it exists because these challenges are physically demanding and you are doing them unsupervised.

If you have never trained: Your First 100, Ten Minutes a Day, or The Daily 10. If you want the classic entry point: The 1,500. If you want a finish line with a date on it: Run Your First 5K. If you are coming back from a long layoff: 30 Days of Mobility. Do not start with The 75, The Anvil, The Forge or The Gauntlet.

Every challenge is rated one to five. Ones are built so that anybody can finish them — a wall push-up counts. Fives are The 75, The Anvil, The Forge, The Gauntlet, Dunk Training 60 and The 30-Day Evolve Reset, and they are meant to be the hardest thing you have done. Fifteen of the seventy-one are level one and six are level five, so there is a real ladder between the two ends.

Yes, as many as you want. Whether you should is a different question — two is usually the limit before something quietly gets dropped.

For most of it, no. Twenty-seven of the seventy-one challenges need nothing but you and a floor. Every challenge lists its equipment before you accept it.

A person, in advance, day by day. Nothing is generated and nothing adapts. There are 2,758 written days in the library right now, and every one of them was typed out and meant.

It depends on the challenge, and each one tells you before you accept it. Most let you owe the day and carry on. A few — The 75, The Crew 30, The Anvil and The Gauntlet — send you back to day one, because that rule is the entire point of those challenges.

Yes, and sometimes you should. If a challenge's early days are far beyond what you currently do, cut them in half and build up. Nobody is checking and nothing is lost. The Safety Rules explain why this matters more than your ego does.

Any time. Drop it from your dashboard and accept it again. Beating your own previous numbers is a perfectly good reason to run one twice.

Yes, added as they get written. You do not have to do anything to get them, and they are free like everything else.

Every challenge prints to a single page with every day and a checkbox. Look for the printable sheet button on your dashboard or any challenge page.

Yes — and especially if you are over 40, pregnant or postpartum, returning after a long layoff, recovering from injury or surgery, or have any heart, lung, metabolic, joint, psychiatric or eating-related condition, or take any medication. If a doctor tells you not to do something in a challenge, the doctor is right and we are wrong.

No, and this is important rather than a technicality. Nobody reviews your health, your form, or your progress. Nobody sees that you stopped logging. We cannot respond to an emergency and we will not know one happened.

It is muscle tissue breaking down after unusually high-volume or unaccustomed exercise, flooding the bloodstream and potentially shutting down your kidneys. It is rare, it is serious, and high-repetition push-up and burpee challenges are exactly the kind of thing that causes it in people who start at the number instead of building up. Severe muscle pain and swelling, dark or cola-coloured urine, or being unable to straighten your arms is an emergency room visit, not soreness.

Chest pain or tightness, shortness of breath out of proportion to the effort, dizziness or fainting, an irregular heartbeat, severe or unusual muscle pain or swelling, dark urine, confusion, or any symptom that frightens you. Do not wait to finish the day. The day does not matter.

Quit it. If you are training while ill or injured to protect a streak, hiding it from people close to you, restricting food, or feeling dread rather than resolve, that challenge is doing damage. Finishing is the point of Evolve First; it is not the point of your life.

You send somebody the exact challenge you are doing. They land on a page showing what it is, how long it takes and a few sample days, and they decide. If they accept you are both on the same plan on the same days with a shared board.

No. Nobody pays for anything.

Only on your account, with you, and only after you sign the parental consent section of the waiver. Nobody under 18 gets their own account. You supervise, you judge what is appropriate for them, and you stop it when you need to.

No. Your crew sees your display name and how many days you have completed. Your notes are yours.

Tell us and we will close their account. Pressuring anyone to train through pain, injury or illness is the fastest way off this platform, and there is no appeal process.

Your name, email, the record that you signed the waiver, which days you completed, and any notes you type. That is close to all of it and the Privacy Policy lists the rest.

No, and we do not share it for advertising. We do not run ads at all.

Every marketing email has an unsubscribe link at the bottom. You will still get essential account messages — the ones about your account itself. We do not send text messages at all.

Email us and say so. No retention offer, no phone call, no survey.

There is no app. It is a website, it works on a phone, and you can add it to your home screen if you want it to feel like one.