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Engagement Model · Online · No Physical Visits

ONLINE
PROTOCOL

Your training and nutrition protocol, built for your specific goal — fat loss, muscle gain, sports performance — and adapted daily to your body and your actual schedule. WHOOP-integrated. Delivered every week before you wake up.

AED 13,500  /  12 weeks

How it works

PLANNED REMOTELY.
DELIVERED DAILY.

01

Built For Your Goal

Fat loss. Muscle gain. Sports performance. Your training and nutrition are structured from scratch around your specific objective — not a generic programme.

02

Weekly Plans. Daily Adaptation.

Rebuilt every Monday. Then adjusted each day — your WHOOP recovery, sleep, and real schedule feed directly into what's on your dashboard that morning.

03

Training + Nutrition. Every Day.

Open your dashboard and today is ready. Training and nutrition designed for you by two specialists — nothing to decide, nothing to research. Just execute.

Included in every protocol

WHOOP WHOOP Peak · included

RECOVERY
INTELLIGENCE

Every DARE client receives a WHOOP Peak band. Your coaches see your recovery score, HRV, and sleep quality every morning — and recalibrate your protocol the moment your body signals it needs it.

Recovery Score
Daily readiness quantified 0–100. Reviewed by your coaches before any training adjustment is made.
HRV & Resting Heart Rate
The most honest markers of nervous system load — tracked nightly, interpreted alongside your training data every Monday.
Sleep Quality
Deep sleep, REM cycles, and latency scored every night while you rest. Sleep debt is part of your training brief.
Day Strain
Cumulative training load tracked continuously. Your coaches never push when your body is in active rebuild.
client.dare.ae · Recovery
79 %
Recovery · Green
Ready for high-intensity training. HRV trending above your 14-day baseline.
61ms
HRV ↑
7.8h
Sleep
52bpm
RHR →

Your Private Dashboard

YOUR PLAN,
EVERY DAY.

The moment you log in, your day is complete. Training on the left — designed by Erika. Nutrition on the right — designed by Daniel. No physical visit needed. Two specialists, coordinated remotely, fully integrated into a single plan just for you.

The example below shows a client's Thursday — a strength day with a full nutrition protocol designed specifically around that training load, delivered to their device that morning.

client.dare.ae · Private Area
←
STRENGTH · Upper Body Thursday, 28 May · TODAY
→
AH
Profile
Mon
Tue
Wed
Thu
Fri
Sat
Sun
WHOOP WHOOP
79% Recovery
61ms ↑ HRV
7.8h Sleep
9.2 Strain
Erika
Erika
Head of Performance

Today's Session

TRAINING
PLAN

●   Upper Body
Barbell Bench Press
Warm-up 2×8 @60% · Main 4 sets · 90s rest
4×6 @80%
Wide-Grip Pull-ups
Strict form · full range · no kipping · 90s rest
4×8
Standing Overhead Press
Barbell · braced core · controlled descent
3×8 @75%
Cable Row
3s hold at chest · slow eccentric · 75s rest
4×10
Erika's note: Prioritise form on the bench — we're building shoulder stability. Log weights on every set. If the last 2 reps of set 4 feel easy, we add 2.5 kg next week.
Daniel
Daniel
Head of Nutrition

Today's Protocol

NUTRITION
PLAN

2,280 kcal target
Protein
182g
Carbs
210g
Fat
50g
07:00
Pre-workout Breakfast
Banana · peanut butter toast · black coffee
10:30
Post-workout Recovery
Whey shake · 2 rice cakes · honey
13:00
Lunch
Beef stir-fry · jasmine rice · pak choi · sesame oil
20:00
Dinner
Grilled salmon · pasta primavera · parmesan
Daniel's note: Highest carb day — designed around your heaviest training load. Post-workout window is critical: eat within 30 min. Hydration: 3.5L.
7

Days planned in advance

Every Monday your full week is designed and live — training sessions, meal plans, and daily targets adjusted to your real schedule before you start.

2

Remote experts per day

Erika designs each training session. Daniel builds each nutrition protocol. Both disciplines coordinated remotely — no site visits, same outcome.

0

On-site visits required

No trainer at your door. No chef in your kitchen. The entire system runs through your dashboard and direct coach messaging.

WHOOP

Peak band — included

Every client receives a WHOOP Peak band. Recovery, HRV, sleep quality, and day strain shared directly with your coaches for weekly recalibration.

From enquiry to execution

YOUR FIRST
7 DAYS

Day 1

Private consultation

Direct call with Erika & Daniel.

Day 2–3

Baseline & WHOOP

Screening complete. Band ships.

Day 4–5

Protocol delivered

Training + nutrition, built to you.

Day 7

Execution begins

Full system live. No ramp-up.

START YOUR
PROTOCOL

No physical meeting required. A brief remote consultation is enough to begin. Handled directly by Erika and Daniel — no assistants, no forms, no waiting.

REMOTE ENQUIRY →