If I could subtract 10kg, 15yrs and add 30W, maybe!
There’s a lot to unpack there but I like your ambition.
Target watts is a function of your ftp and your time on course, holding 200W for 4hrs and 6hrs being different kettles of fish.
https://wpassets.trainingpeaks.com/wp-content/uploads/2017/01/howtocheatusingpowermeterinironman-2.png
- Joe Friel
These are ball parks, not guarantees of a good run. So, if you think it’s a 5h30 bike most people should target 70-72% of their FTP. Of course if you do that effort but it takes 6hrs, expect the run to be a struggle.
30W might be achievable for the untrained, but could be super hard for those already at the pointy end of the race.
What was your first long course result?