Editing Openai/692ae836-b708-800b-a563-e0a80bf188a3 (section)

=== Assistant: Here is the full pace–watt table with power per stroke J/stroke for 18, 20, 24, 28, 30, 32, 36, 40 spm, covering 100W →… ===
Here is the full pace–watt table with power per stroke (J/stroke) for 18, 20, 24, 28, 30, 32, 36, 40 spm, covering 100W → 400W in 25W increments.
(Pace is shown as /500m)

The table is generated and displayed above in the dataframe.

===== Formula recap =====

pace=500w2.83\text{pace} = \frac{500}{\sqrt[3]{\frac{w}{2.8}}}pace=32.8w500
PPS=60wspm\text{PPS} = \frac{60w}{\text{spm}}PPS=spm60w

===== Use cases =====
* estimate training targets based on desired power per stroke
* understand ratio between watt increases and stroke rate increases
* pacing strategy for intervals (high PPS at low SPM vs. high-rate sprinting)

===== Example insights =====

| Watts | Pace   | PPS @ 18 spm | PPS @ 30 spm |
| ----- | ------ | ------------ | ------------ |
| 150W  | 2:12.6 | 500 J        | 300 J        |
| 250W  | 1:51.9 | 833 J        | 500 J        |
| 350W  | 1:40.0 | 1167 J       | 700 J        |

===== If you want next =====

I can generate:
* chart visualisation PPS vs SPM / Watts
* reverse calculator (given pace + spm → watts + PPS)
* training zones JSON (UT2, UT1, AT, TR, AN by watts/spm)

Would you like:
# Graph of Power per stroke vs stroke rate,
# Graph of watts vs pace,
# Full export to CSV?