Calendar

1. Introduction

• to the declaration of your availabilities (button )
• to your workout library (button )
• to your season plan (button at the top right of the season timeline)
• to the detailed analysis of your completed activities

2. Season Timeline

• The planned load or volume in hatched
• The completed load or volume in blue

• Races planned displayed with green vertical lines and a small icon
• the current date displayed as a light orange vertical line.

You can choose what is displayed (volume or load) in the timeline in season settings.

3. Weekly View

• planned sessions,
• completed sessions,
• events (races, notes, discomfort/pain).

• 1 week
  The default view: the current week alone, split into approximate time slots (early morning, morning, noon, afternoon, evening) which let you better plan recovery between hard sessions, without going into the detail of a real agenda.
• 2 weeks
  The current week plus the previous week. Handy for keeping the context of recent cumulative totals in sight.
• 3 weeks
  The current week plus the two previous weeks. Ideal for spotting a trend over a short span.
• Hourly
  The current week split into 1-hour slots, like a real agenda. Sessions are placed at their exact time.

Multi-week views (2 and 3 weeks) only show past weeks, never upcoming ones: this avoids cluttering the screen with an empty week and keeps focus on the recent picture.

Color Code

• planned sessions not yet completed are displayed in light,
• completed but not planned sessions are displayed in dark,
• planned and completed sessions are displayed in dark with a light band at the top.

4. Weekly menu

• Zoom (hourly view only)
  Adjusts the vertical density of the hourly grid: and buttons on either side of the current value. Slots stretch or tighten, so you can either fit more sessions on screen or favour readability on details. The chosen level is remembered across sessions.
• Import a FIT file
  Opens the file picker to import an activity (drag-and-drop is also supported, see below).

Availability

• Copy the current week's availability to the clipboard.
• Paste previously copied availability onto the current week. If some slots are already set, Slek asks for confirmation before overwriting them.
• Paste "name" — if you've saved typical weeks, each one appears here as an entry that applies the matching availability template in one go.

Planned sessions

• Copy all planned sessions of the current week to the clipboard.
• Copy selectively… enters selection mode: you tick the sessions to copy, then confirm.
• Paste previously copied planned sessions onto the current week.
• Delete selectively… enters selection mode: you tick the sessions to delete, then confirm (irreversible).

Some options are hidden depending on the active view: availability actions and the full copy/paste of planned sessions are only available in 1-week or hourly views — multi-week views don't let you act on a single week. Selective actions (copy/delete with selection) are not available in the hourly view.

5. Expected / Perceived Effort

6. Time Navigation

• Click on each timeline bar to navigate directly to the corresponding week.
• Use the buttons and to navigate between weeks
• Use the date selector to go directly to a specific week or return to the current week.

7. Calendar Tabs

• Statistics of the week This tab allows you to see the cumulative statistics of the week by sport. By clicking on a sport, you can filter statistics for this sport. By holding the SHIFT key when you click on a sport, this allows you to activate an inverse filter: you see all sports except this one.
• Comments of the week This allows you not to miss any comment from your coach/your athlete. You can mark as read each comment to indicate to its author that you have seen it: this is not done automatically to avoid the "seen but not really read" effect.
• Season plan for the week Here you'll have a summary of the week's objectives according to the season plan. This is what allows you to avoid having to juggle between many documents to plan a week.

8. Keyboard shortcuts

• Statistics tab: holding SHIFT and clicking on a sport activates the inverse filter (you see all sports except the one clicked).
• Activity thumbnail: holding SHIFT and clicking opens the activity analysis page directly.

9. Add a note

1. Click on the label of the day in the calendar
2. Select Note
3. Type your message and save

10. Add a goal (a planned race)

1. Click on the label of the day of the goal
2. Select Race to enter your goal
3. Fill in the name, the priority (main goal, secondary, preparatory) and optionally the sport
4. Save

11. Report discomfort or pain

1. Click on the label of the day concerned
2. Select Discomfort/Pain
3. Briefly describe where and how you feel it

Because your health data is particularly sensitive, Slek avoids collecting it and only allows a basic description of the pain or discomfort you feel: just what is useful from a sports perspective. The rest is only between you and your doctor.

12. FIT File Import

• Drag and drop: drag your FIT file onto the calendar. A blue dashed zone appears to indicate that you can drop the file.
• Via the menu: use the menu at the top of the week and choose "Import a FIT file".

If the file has already been imported, Slek automatically detects it and shows you the existing activity instead of creating a duplicate.

13. Adding Sessions

• a planned session (Premium)
• a planned session to choose from their library (Premium)
• a completed session (athlete only) for sessions completed without a measuring device

14. Recurring workouts and check-ins

15. Planned Sessions

If you use Foster load, it's wise to always include duration and expected effort in your targets because this allows Slek to calculate a planned Foster load and to be able to:

• compare the completed load to the planned load (in the season timeline for example)
• see, when you build your week, if the planned load is in the recommended range (recommendation that you can ignore or not). Learn more: "How is the recommended load zone calculated in Slek? The ACWR method".

16. Session Descriptions

• very practical formatting to use,
• to incorporate a YouTube video (which would contain the description of your exercise) by simple copy-paste,
• to define guided sessions without wasting a lot of time with a graphic builder

Sometimes this intelligent description field can bother you if you're used to writing your repetitions with the * sign (which is understood as a bullet list). In these cases you can activate plain text mode using the button and all these features will be disabled.

You have a cheat sheet of the help below with the button above the description field.

• A hash for a title # title
• Two hashes for a subtitle ## subtitle
• A dash - per line or 1. for lists
• Two asterisks **bold** or two underscores __bold__
• One asterisk *italic* or one underscore _italic_
• Three dashes --- for a separator line (keep an empty line above and below)
• You can put various links. In particular, you can put links to YouTube videos: the video will be displayed automatically.

The Markdown syntax is a standard format... you can ask your favorite AI to format a session in Markdown format: you'll be surprised by the result.

17. Guided Sessions

This is what others call “structured sessions” (as if your other sessions weren’t).

Unfortunately, Polar does not yet support this type of session. Sorry, this is beyond our control.

• a simple guide (on a single line), quick, with no targets;
• an advanced guide (over several lines), with pace, power or heart-rate targets, distance steps and repeated blocks. Editable with a very simple graphical builder (use the button)

Simple guides

You have a cheat sheet of the help with the button above the description field.

• ((2x 10x 30/30 R2))
  2 sets of 10 times 30" / 30" with 2' recovery between sets
• ((2x 1 2 3 2 1 r/2 R2))
  2 pyramids 1' 2' 3' 2' 1' with half recovery after each effort and 2' recovery between sets

• You can specify durations with a unit (s, m, ' or "), but by default one digit means minutes and two digits mean seconds.
• Recovery between efforts is written with a lowercase r, recovery between sets with an uppercase R.
• It is either an absolute duration (r3 or R3 => 3' recovery), or a relative duration (r/2 or R/2 => half the previous effort duration).
• It can also be written right after the effort duration (twenty seconds recovery in 30/20).
• Recovery sits between two efforts, not after, so on 30/15, after the last fast 30 you go straight to the recovery between sets.
• You can chain as many simple guides as you want in the same session description, for example

  Start with ((10x1/30)) and after a good recovery, continue with ((10x30/30))…

• Slek automatically adds warm-up and cool-down steps at the start and end of the session, and also between each guide. These steps are of indeterminate duration, meaning they last until the LAP button is pressed.

A simple guide does not allow targets (speed, power, …). This is on purpose, to keep things simple and let the athlete rely on their feel: they will therefore have to remember the objectives of each effort. If you want targets, switch to the advanced guide.

Advanced guides

18. Advanced guide syntax

((
Warmup
- 2km 70-75% pace
- 2km 75-80% pace

Main set 2x
- 6km 90-92% pace
- 2km 75-80% pace

Cooldown
- 2km 72-76% pace
))

Structure

• A line without a dash opens a section (for example Warmup or Main set).
• A line that starts with - is a step.
• A repeated section uses Nx at the end of its header (Main set 2x) or on its own line (5x). Nested repeats are not supported.
• Sections named Warmup and Cooldown are recognized (in English, like the target keywords) and set the intensity accordingly.
• Each step’s intensity (effort or recovery) is inferred from its target. You can force a step to recovery by writing recovery or rest in its name.
• A text line right under a header becomes a section note.

Step duration or distance

• Time: 1h, 1h10 (1 h 10 min), 10m (minutes), 30s, 1m30, 5', 1'30", 45". To avoid any ambiguity with the metres shortcut below, prefer ' for minutes whenever you can (10' rather than 10m).
• Distance: 2km, 1.5km, 1mi, 4.5mi, 400m. A bare N m is metres when N is greater than or equal to 60, otherwise minutes (400m is 400 metres, 59m is 59 minutes, 60m is 60 metres, so use 1h or 60' for 60 minutes).
• Always put a unit on the duration. A bare number (5) is treated as text, not as a duration.

Step ending on LAP

- lap 20' 50% pace

Targets

• % alone: percentage of FTP (power) for cycling, of VO2max speed (VMA) for running.
• % pace: percentage of VMA. % HR: percentage of max HR. % LTHR: percentage of threshold HR. % ftp: percentage of FTP on any sport (for run power).
• 220w or 200-240w: power in watts.
• 90rpm or 70-100rpm: cadence (secondary target).
• Z1 to Z9: a Slek zone, or a range of zones Z1-Z2. By default cycling gives a power zone, running a pace zone, other sports a HR zone. Z3 HR or Z4 Pace force the metric.
• 4:28-4:32/km or 8:03/mi: explicit pace (/mi is converted).
• 1-2 rpe or 2 rpe: perceived effort on the 1 to 10 scale.
• ramp 50%-75%: the target ramps up over the step (for example 10m ramp 50%-75% 85rpm).
• freeride: an ERG-off cycling block (free resistance, trainer).

A single-value target (for example 90% HR or 250w) is sent to the watch as a small range around that value, to avoid a single-point target the device cannot hold: HR ±3 bpm, power ±2.5%, pace ±5 s/km, cadence ±3 rpm. A target already written as a range (or a zone) is left unchanged.