Quick links to training weeks:

Training Zones (Current FTP 210W)

Zone % FTP Current watts
Recovery <55% <115W
Z2 endurance 58–74% 120-155W
Tempo 76–86% 160-180W
Sweet Spot 88–93% 185-195W
Threshold 95–100% 200-220W

Week 1

Mon: Rest
Tue: Run: 5 miles easy Z2
Wed: Swim: 1,500m easy technique
Thu: Run: 6 miles easy Z2
Fri: Bike: 90 mins easy Z2 (120-150W)
Sat: Rest / mobility
Sun: Marathon as controlled training run

Week 2

Mon: Bike: 60 mins Z2
Tue: Run: 6 miles easy
Wed: Swim: 2,000m + Bike: 45 mins recovery spin
Thu: Run: 8 miles steady
Fri: Bike: 2 hrs Z2
Sat: Run: 8 miles easy
Sun: Rest

Week 3

Mon: Bike: 3×8 mins @ Sweet Spot (185-195W)
Tue: Run: 7 miles steady
Wed: Swim: 2,000m + Bike: 60 mins Z2
Thu: Run: 8 miles steady
Fri: Bike: 2.5 hrs Z2
Sat: Run: 10 miles easy
Sun: Rest

Week 4

Mon: Bike: 4×8 mins @ FTP (200-210W)
Tue: Run: 8 miles steady
Wed: Swim: 2,500m + Bike: 60 mins Z2
Thu: Run: 8 miles steady
Fri: Bike: 3 hrs Z2
Sat: Run: 12 miles easy
Sun: Rest

Week 5 - FTP Build Phase

Mon: Bike: 4×8 mins @ FTP
Tue: Run: Tempo 6 miles
Wed: Swim: 2,500m + Bike: 3×10 mins @ Sweet Spot
Thu: Run: 8 miles steady
Fri: Bike: 3 hrs Z2
Sat: Run: 10 miles
Sun: Rest

Week 6

Mon: Bike: 5×5 mins @ 105% FTP
Tue: Run: 6×800m intervals
Wed: Swim: 2,500m + Bike: 2×15 mins @ Sweet Spot
Thu: Run: 9 miles steady
Fri: Bike: 3.5 hrs Z2
Sat: Run: 11 miles
Sun: Rest

Week 7

Mon: Bike: 3×12 mins @ FTP
Tue: Run: Tempo 7 miles
Wed: Swim: 2,500m + Bike: 2×20 mins @ Sweet Spot
Thu: Run: 9 miles
Fri: Bike: 4 hrs Z2
Sat: Run: 12 miles
Sun: Rest

Week 8 (Recovery)

Mon: Bike: 60 mins easy
Tue: Run: 5 miles easy
Wed: Swim: 2,000m + Bike: 45 mins easy
Thu: Run: 6 miles easy
Fri: Bike: 2 hrs Z2
Sat: Run: 8 miles easy
Sun: Rest

Week 9

Mon: Bike: 4×10 mins @ FTP
Tue: Run: 5×1 mile threshold
Wed: Swim: 2,500m + Bike: 3×12 mins Sweet Spot
Thu: Run: 9 miles steady
Fri: Bike: 4 hrs Z2
Sat: Run: 12 miles
Sun: Rest

Week 10

Mon: Bike: 2×20 mins @ 95% FTP
Tue: Run: Tempo 8 miles
Wed: Swim: 2,500m + Bike: 2×20 mins Sweet Spot
Thu: Run: 10 miles
Fri: Bike: 4.5 hrs Z2
Sat: Run: 13 miles
Sun: Rest

Week 11

Mon: Bike: 5×6 mins @ FTP
Tue: Run: 6×1 km intervals
Wed: Swim: 3,000m + Bike: 3×12 mins Sweet Spot
Thu: Run: 10 miles steady
Fri: Bike: 4.5 hrs Z2
Sat: Run: 14 miles
Sun: Rest

Week 12 (Recovery + FTP Test)

Mon: Bike: 60 mins easy
Tue: Run: 5 miles easy
Wed: Swim: 2,000m
Thu: Run: 6 miles easy
Fri: Bike: FTP Test
Sat: Run: 8 miles easy
Sun: Rest

Target FTP: 225W

Weeks 13-20 (Winter Bike Build)

The key progression is:

Mondays
Week 13: Bike: 3×15 mins @ FTP
Week 14: Bike: 2×20 mins @ FTP
Week 15: Bike: 4×10 mins @ FTP
Week 16: Recovery ride 60 mins
Week 17: Bike: 3×15 mins @ FTP
Week 18: Bike: 2×20 mins @ FTP
Week 19: Bike: 4×12 mins @ FTP
Week 20: Recovery ride 60 mins

Fridays (Long Bike)
Week 13: 4 hrs
Week 14: 4.5 hrs
Week 15: 5 hrs
Week 16: 3 hrs recovery
Week 17: 5 hrs
Week 18: 5 hrs
Week 19: 5.5 hrs
Week 20: 3 hrs recovery

Saturdays (Long Run)
Week 13: 12 miles
Week 14: 13 miles
Week 15: 14 miles
Week 16: 10 miles
Week 17: 14 miles
Week 18: 15 miles
Week 19: 16 miles
Week 20: 10 miles

Weeks 21-30 (Paris Marathon Build but Bike Priority)

Mondays

Alternate:
3×15 mins FTP
2×20 mins FTP
4×10 mins FTP

Tuesdays

Alternate:
5×1 mile
3×2 miles at marathon pace
10 mile tempo
8×800m

Wednesdays
Swim: 3,000m
Bike: 2×20 mins Sweet Spot

Fridays
Week 21: 4 hrs
Week 22: 4.5 hrs
Week 23: 4 hrs
Week 24: 5 hrs
Week 25: 5 hrs
Week 26: 4 hrs
Week 27: 5 hrs
Week 28: 4 hrs
Week 29: 3 hrs
Week 30: Paris Marathon weekend

Saturdays
Week 21: 16 miles
Week 22: 18 miles
Week 23: 14 miles
Week 24: 18 miles
Week 25: 20 miles
Week 26: 14 miles
Week 27: 20 miles
Week 28: 16 miles
Week 29: 12 miles
Week 30: Paris Marathon

Weeks 31-33 (Post Paris Recovery)

Week 31

Mon: Rest
Tue: Walk / mobility
Wed: Swim 2,000m easy
Thu: Rest
Fri: Bike 60 mins easy
Sat: Run 4 miles easy
Sun: Rest

Week 32

Mon: Bike 60 mins Z2
Tue: Run 5 miles easy
Wed: Swim 2,500m + Bike 45 mins easy
Thu: Run 6 miles
Fri: Bike 3 hrs Z2
Sat: Run 8 miles
Sun: Rest

Week 33

Mon: Bike 3×10 mins FTP
Tue: Run 6 miles steady
Wed: Swim 3,000m + Bike 2×15 mins Sweet Spot
Thu: Run 8 miles
Fri: Bike 4 hrs Z2
Sat: Run 10 miles
Sun: Rest

Weeks 34-37 (Hamburg-Specific Peak)

Week 34

Mon: Bike: 3×15 mins FTP
Tue: Run: 7 miles steady
Wed: Swim: 3,500m + Bike: 2×20 mins Sweet Spot
Thu: Run: 8 miles
Fri: Bike: 4.5 hrs with final 90 mins at IM effort
Sat: Brick: 45 min run off bike
Sun: Rest

Week 35

Mon: Bike: 2×20 mins FTP
Tue: Run: 8 miles
Wed: Swim: 3,500m + Bike: 3×15 mins Sweet Spot
Thu: Run: 8 miles
Fri: Bike: 5 hrs
Sat: Brick: 60 min run
Sun: Rest

Week 36

Mon: Bike: 4×10 mins FTP
Tue: Run: 8 miles
Wed: Swim: 4,000m + Bike: 2×20 mins Sweet Spot
Thu: Run: 10 miles
Fri: Bike: 5.5 hrs
Sat: Brick: 75 min run
Sun: Rest

Week 37

Mon: Bike: 3×15 mins FTP
Tue: Run: 8 miles easy
Wed: Swim: 4,000m + Bike: 2×20 mins Sweet Spot
Thu: Run: 10 miles
Fri: Bike: 6 hrs (peak ride)
Sat: Brick: 90 min run
Sun: Rest

Weeks 38-39 (Taper)

Week 38

Mon: Bike: 2×10 mins FTP
Tue: Run: 6 miles easy
Wed: Swim: 2,500m + Bike 45 mins
Thu: Run: 5 miles
Fri: Bike: 3 hrs easy IM effort
Sat: Run: 60 mins easy
Sun: Rest

Week 39 (Hamburg Week)

Mon: Bike: 60 mins with 3×3 mins race effort
Tue: Run: 40 mins easy
Wed: Swim: 2,000m relaxed
Thu: Bike: 30 mins easy
Fri: Run: 20 mins easy
Sat: Rest
Sun: IRONMAN HAMBURG

Personally, if Hamburg is the primary goal, I'd also schedule FTP tests at Weeks 12, 20, 28 and 35 and adjust all power targets accordingly. If you hit 225W, 235W, 245W and then 250W+, you'll be in a very good position to take a substantial chunk off that Vichy bike split.

After each Friday long ride, record:
Average power
Normalised power
Average HR
How difficult the final hour felt /10

And preferably average HR for the first and final hour.

Those numbers will allow us to see whether your durability is actually improving.

For example, in April/May I'd be delighted to see something like:
5:15 ride
Average: 168 W
NP: 173 W
VI: 1.03
HR first hour: 125
HR final hour: 131
RPE final hour: 5/10
30-minute brick: comfortable

That would tell me considerably more about your Hamburg prospects than an FTP test.

One final point: don't start Week 40 immediately if you've literally only just finished Vichy. Treat these first four weeks as recovery, not training you need to complete. After 15 previous Ironmans, you know how deceptive that post-race period can be—the legs can feel okay before the deeper fatigue has disappeared. The objective is to arrive at Week 36 genuinely recovered, because Weeks 36–13 are where I think we can make the biggest improvement to your cycling.

Strength training
For the first ~25 weeks, I'd actually include this.
Twice weekly initially, dropping to once weekly later.

Concentrate on:
Squat or leg press
Romanian deadlift
Split squat
Calf raises
Hamstring curl
Glute work
Core
Lower-back/postural strength

Keep it relatively short: 30–45 minutes.

By the final 10–12 weeks, reduce this substantially.

And I'd record three numbers from your Friday long rides:
Average power / Normalised power / average HR
Plus one subjective number:
How hard did the final hour feel, 1–10?
That will tell us far more about your Hamburg readiness than FTP alone.
By March/April I'd particularly want to see you riding 170–180 W NP for 4–5 hours with little HR drift, staying aero and then comfortably running afterwards.