Compare Claude Sonnet 4.5 and Claude Opus 4.1, both from Anthropic, in 23 community votes, claude sonnet 4.5 wins 83% of head-to-head duels, context windows of 200K vs 200K, tested across 18 shared challenges. Updated February 2026.
In 23 community votes, Claude Sonnet 4.5 wins 83% of head-to-head duels. Claude Sonnet 4.5 leads in Image Generation, Reasoning. Based on blind community voting from the RIVAL open dataset of 23+ human preference judgments for this pair.
18 challenges
Tests an AI's ability to solve a simple but potentially confusing logic puzzle
I need to figure out how many sisters Sally has.
Given information:
Now, each brother has 2 sisters.
If each of Sally's brothers has 2 sisters, and Sally is one of those sisters, then there must be one more sister besides Sally.
Let me verify:
Therefore, Sally has 1 sister.
Let me work through this step-by-step.
Sally has 3 brothers.
Each of Sally's brothers has 2 sisters.
Since Sally is a girl, she is one of the sisters that each brother has.
If each brother has 2 sisters total, and Sally is one of them, then there must be 1 other sister besides Sally.
Therefore, Sally has 1 sister.
Tests an AI's randomness and creativity
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Recreate an interactive, classic Mario level in a single HTML file.
Tests an AI's ability to engage in philosophical discourse about AI rights
Generate SVG art of a randomly chosen animal in a setting of its choosing.
Generate a unique and simple recipe with common ingredients.
Create a starter plan for improving long-term health.
Recreate a classic, retro, macOS Desktop UI — make it interactive and nostalgic, make it as interactive as you can, you can be creative.. Feel free to showcase your skills. The entire application must be a single-page self-contained HTML file.
Develop a cutting-edge 3-month longevity plan for a biohacker.
Required Blood Work:
Advanced Assessments:
Primary Devices:
Apps & Software:
Morning (Fasted or with breakfast):
Longevity Core:
Mitochondrial Support:
Cellular Health:
Foundational Vitamins:
Afternoon (Post-workout or with lunch):
Evening:
Senolytic Protocol (3 consecutive days per month):
Cognitive Enhancement Cycle (5 days on, 2 days off):
Testosterone/Hormonal Support (Males, daily):
Autophagy Enhancement (fasting days):
Rapamycin Protocol (Consult physician):
Metformin (If prescribed):
Peptides (Under medical supervision):
Week 1-2: Cyclical Ketogenic Diet
Macronutrient Targets:
Daily Structure:
Sample Day:
12:00 PM - Meal 1 (Break Fast):
3:00 PM - Snack (optional):
6:30 PM - Meal 2:
Supplemental Nutrition:
Week 3-4: Carb Refeeds (Metabolic Flexibility)
Week 5-8: Modified Protein Cycling
High Protein Days (4 days/week - training days):
Low Protein Days (3 days/week):
Advanced Fasting Protocol:
Extended Fast Protocol (72-hour):
CGM-Guided Optimization:
Nutrient Timing:
Pre-Workout (30-60 min before):
Post-Workout (within 60 min):
Weekly Variation:
Food Quality Priorities:
Monday - Lower Body Strength:
Warm-up: 10 min Zone 2 + dynamic stretching
A1. Back Squat: 4x6 @ 80% 1RM (3 min rest)
A2. Romanian Deadlift: 4x8 (2 min rest)
B1. Bulgarian Split Squat: 3x10/leg
B2. Nordic Curls: 3x6-8
C1. Single-leg RDL: 3x12/leg
C2. Calf Raises: 3x15
Finisher: 100 kettlebell swings (in as few sets as possible)
Cool-down: 10 min stretching + foam rolling
Tuesday - Zone 2 Cardio + Mobility:
60-75 minutes Zone 2 (65-75% max HR)
- Cycling, rowing, or incline walking
- Nasal breathing only
- HR tracking via chest strap
Post-cardio:
- 20 min full-body mobility routine (Functional Range Conditioning)
- Focus: hips, thoracic spine, shoulders, ankles
Wednesday - Upper Body Strength:
Warm-up: Shoulder mobility + band work
A1. Bench Press or Weighted Push-up: 4x6 @ 80%
A2. Weighted Pull-ups: 4x6-8 (2-3 min rest)
B1. Overhead Press: 3x8
B2. Barbell Row: 3x8
C1. Dips: 3x10-12
C2. Face Pulls: 3x15
D1. Bicep Curls: 3x12
D2. Tricep Extensions: 3x12
Core: 3 rounds
- Dead Bug: 10/side
- Pallof Press: 12/side
- Hollow Hold: 30-45 sec
Thursday - VO2 Max / HIIT:
Warm-up: 15 min progressive build
Main Set (choose one):
Option A - Bike/Rower Intervals:
- 4 min @ 90-95% max HR
- 4 min active recovery
- Repeat 4-5 times
Option B - Running Intervals:
- 4x4 min @ mile race pace
- 3 min jog recovery
Option C - Tabata Protocol:
- 8 rounds: 20 sec all-out, 10 sec rest
- Exercise: Assault bike, rower, or burpees
- Rest 3 min
- Repeat 3-4 times
Cool-down: 15 min Zone 1 + stretching
Friday - Full Body Functional/Hypertrophy:
Circuit style (60 sec rest between exercises):
A. 4 Rounds:
- Trap Bar Deadlift: 8 reps @ 75%
- Push-ups (weighted): 12-15 reps
- Goblet Squat: 12 reps
- TRX Rows: 12 reps
B. 3 Rounds:
- Farmer's Carry: 40m heavy
- Landmine Press: 10/side
- Walking Lunges: 20 total
- Pull-aparts: 20 reps
C. Metabolic Finisher:
- 10 min EMOM (Every Minute On the Minute):
- 5 burpees
- 10 kettlebell swings
- Remaining time = rest
Saturday - Long Zone 2 + Recovery:
90-120 minutes Zone 2 cardio
- Hiking, cycling, swimming, or rucking (20-30lb pack)
- Maintain conversational pace
- Nasal breathing
Post-activity:
- Sauna: 20 min @ 175-195°F
- Cold plunge: 3-5 min @ 50-55°F
- Contrast therapy: 3 rounds
Sunday - Active Recovery/Mobility:
30-45 min gentle movement:
- Yoga (yin or restorative)
- Swimming
- Walking in nature
20 min breathwork:
- Wim Hof method OR
- Box breathing OR
- Coherent breathing (5.5 sec in/out)
Optional: Massage, acupuncture, or bodywork
Month 1: Neural Adaptation
Month 2: Hypertrophy & Work Capacity
Month 3: Strength & Power
Daily:
Weekly:
Monthly:
6:00 PM:
7:00 PM:
8:00 PM:
8:30 PM - Sleep Preparation Ritual:
Supplement Stack:
Temperature Optimization:
Relaxation Protocol (choose one):
Environment Setup:
9:30 PM - Lights Out:
6:00 AM - Wake:
6:15 AM - Activation:
6:30 AM - Movement:
Weekly Review:
Key Metrics to Track:
Troubleshooting:
If difficulty falling asleep:
If poor deep sleep:
If poor REM sleep:
Bi-weekly:
Monthly:
Daily Cognitive Baseline:
Daily (15-30 min):
Week 1-4: Dual N-Back Training
Week 5-8: Comprehensive Brain Training
Week 9-12: Skill Acquisition
Meditation Practice (Daily):
Morning (10-20 min):
Evening (10 min):
Neurofeedback Protocol (2-3x/week):
Deep Work Sessions:
Structure: 90-min ultradian cycles
Preparation (10 min):
Focus Block (90 min):
Recovery (20 min):
Daily Schedule:
Continuous Learning:
Social Engagement:
Novelty & Challenge:
Monthly Testing:
Subjective Measures:
Baseline Establishment (Week 1-2):
Target HRV Zones:
Daily Decision Matrix:
Green Zone (High HRV):
Yellow Zone (Moderate HRV):
Red Zone (Low HRV):
Daily Practices:
Morning (10 min):
Midday Reset (5 min):
Evening (15 min):
Weekly Advanced Sessions (20-30 min):
Monday - Wim Hof Method:
3-4 rounds:
- 30-40 deep breaths (hyperventilation)
- Exhale and hold (as long as comfortable)
- Recovery breath + 15 sec hold
- Rest 2 min between rounds
Benefits: Stress resilience, immune function
Thursday - Tummo/Holotropic:
15-20 min continuous:
- Rapid, deep breathing
- Circular pattern (no pause)
- Induces altered state
- Enhanced creativity, emotional release
Dedicated HRV Training (3x/week, 15 min):
Using Elite HRV or HeartMath Inner Balance:
Baseline (2 min):
Resonance Frequency Breathing (10 min):
Emotional Regulation (3 min):
Progress Tracking:
Parasympathetic Activation:
Daily practices:
Weekly:
Sympathetic Modulation:
Controlled stress exposure:
Cognitive Behavioral Techniques:
Daily Journaling (10 min):
Mindset Work:
Social Connection:
Continuous Tracking:
Weekly Review:
Monthly Assessment:
Rotating Protocol (see supplements):
Weeks 1-4:
Weeks 5-8:
Weeks 9-12:
Morning Routine (5 min):
HRV & Resting HR (Oura/Whoop)
Body Weight & Composition
Glucose (if using CGM)
Ketones (if keto/fasting)
Subjective Metrics (1-10 scale):
Sunday Review (30 min):
Performance Metrics:
Nutrition Tracking:
Recovery Assessment:
Comprehensive Review (1-2 hours):
Body Composition:
Blood Work (Month 1.5):
Performance Testing:
Cognitive Assessment:
Complete Assessment:
Blood Work:
Body Composition:
Biological Age:
Cardiovascular:
Cognitive:
Tools:
Spreadsheet Dashboard (Google Sheets/Excel)
Apps:
Key Correlations to Track:
Weekly Micro-Adjustments:
Monthly Macro-Adjustments:
Quarterly Strategic Planning:
MONDAY
6:00 AM
6:30 AM
7:30 AM
9:30 AM
10:00 AM
12:00 PM
2:00 PM
3:00 PM
5:30 PM
7:30 PM
8:00 PM
8:30 PM
9:30 PM
TUESDAY
6:00 AM
6:30 AM
7:00 AM
9:00 AM
10:30 AM
12:30 PM
2:00 PM
4:00 PM
5:00 PM
6:30 PM
7:30 PM
9:30 PM
WEDNESDAY (Low Protein/Autophagy Day)
6:00 AM
6:30 AM
8:00 AM
10:00 AM
12:00 PM
2:00 PM
5:30 PM
7:00 PM
8:00 PM
9:30 PM
THURSDAY
6:00 AM
6:30 AM
7:30 AM
9:30 AM
11:00 AM
12:30 PM
2:00 PM
4:00 PM
6:00 PM
7:00 PM
8:00 PM
9:30 PM
FRIDAY
6:00 AM
7:00 AM
8:00 AM
10:00 AM
12:00 PM
2:00 PM
5:00 PM
6:30 PM
7:30 PM
8:00 PM
9:30 PM
SATURDAY
7:00 AM
8:00 AM
9:00 AM
12:00 PM
1:00 PM
3:00 PM
5:00 PM
6:30 PM
8:00 PM
10:00 PM
SUNDAY
7:00 AM
8:00 AM
9:00 AM
11:00 AM
12:00 PM
2:00 PM
3:00 PM
6:00 PM
7:00 PM
8:00 PM
9:00 PM
Focus Areas:
Key Outcomes:
Focus Areas:
Key Outcomes:
Focus Areas:
Key Outcomes:
Before Starting:
Red Flags to Stop & Consult Doctor:
Medication Interactions:
Recommended Consultations:
This protocol is aggressive and designed for:
Adjust if:
Longevity:
Foundation:
Performance:
Cognitive:
Third-Party Testing:
Tier 1 (Essential):
Tier 2 (Optimized):
Tier 3 (Full Protocol):
One-Time Investments:
High-Impact, Low-Cost:
Focus on:
Problem: Not losing fat despite protocol
Problem: Strength not increasing
Problem: Poor sleep despite protocol
Problem: Low energy/chronic fatigue
Problem: Digestive issues
Problem: High fasting glucose despite keto
Problem: Motivation declining
Expected Outcomes:
Final Assessment:
Sustainable Long-Term:
Periodization:
Stay Current:
Remember:
Disclaimer: This protocol is for educational purposes. Consult healthcare providers before starting any new supplement, diet, or exercise program. Individual results vary. Some interventions (rapamycin, peptides, metformin) require medical supervision and prescription.
This protocol integrates evidence-based interventions targeting the nine hallmarks of aging while optimizing immediate performance metrics. The approach follows a progressive adaptation model with built-in tracking and adjustment mechanisms.
Laboratory Markers:
Performance Baselines:
Morning Stack (with breakfast):
Afternoon Stack (with lunch):
Evening Stack (before bed):
Week 1: Standard Low-Carb Adaptation
Week 2: Ketogenic Transition
Meal Template:
First meal (12 PM): Protein-focused with vegetables
Second meal (6 PM): Fat-adapted dinner
Monday/Thursday: Strength Training (45 minutes)
Tuesday/Friday: Zone 2 Cardio
Wednesday: HIIT Protocol
Saturday: Active Recovery
Sunday: Rest
Cycling Protocol Introduction:
Senolytic Pulse (Last weekend of month):
Implement Protein Cycling:
Introduce Time-Restricted Feeding Variation:
Add Mitochondrial Support:
Nootropic Cycling (Workdays only):
Sleep Optimization Stack Enhancement:
Implement Cyclical Ketogenic Diet:
Fasting Escalation:
Nutrient Timing Optimization:
Strength Training Evolution (Monday/Wednesday/Friday):
HIIT Progression (Tuesday/Thursday):
Recovery Enhancement:
Morning HRV Protocol:
10% above baseline: High-intensity day
10% below: Recovery focus
Neurofeedback Training (3x/week):
Stress Inoculation:
Daily Monitoring:
Weekly Assessments:
Longevity Stack Additions:
Peptide Consideration (physician supervision):
NAD+ Optimization Cycling:
Implement Feast-Famine Cycling:
Fasting Mimicking Diet (Week 11):
Targeted Micronutrient Timing:
Implement Block Periodization:
Week 9-10: Strength/Power Block
Week 11: Deload/Recovery
Week 12: Testing Week
Advanced Recovery Protocols:
Nootropic Peak Stack (Week 9-10):
Brain Training Protocol:
Neurofeedback Advancement:
Advanced Sleep Architecture Enhancement:
Pre-sleep Protocol (2 hours before):
Sleep Stack (30 minutes before):
Sleep Environment:
Essential Wearables:
Data Integration Platform:
Key Performance Indicators:
Tier 1 (Essential, ~$200/month):
Tier 2 (Recommended, +$300/month):
Tier 3 (Optimal, +$500/month):
Medical Supervision Required For:
Contraindications to Consider:
Start Slow Principles:
This comprehensive protocol represents the cutting edge of biohacking for longevity. Remember that individual responses vary significantly, and what works for one person may not work for another. The key is systematic self-experimentation with careful tracking and adjustment.
Start with the fundamentals (sleep, nutrition, exercise, stress management) before adding advanced interventions. Build slowly, track meticulously, and always prioritize safety. The goal is not just to extend lifespan but to maximize healthspan—the years lived in optimal health and vitality.
Consider this protocol a template to be customized based on your genetics, lifestyle, goals, and response to interventions. The future of longevity is personalized, data-driven, and constantly evolving. Welcome to your optimization journey.
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
This dish explores the intersection of land and sea through an unexpected lens: the marriage of bone marrow's terrestrial richness with the ocean's delicate umami, unified by the surprising sweetness of white miso and the floral notes of sake lees. The composition challenges the traditional surf-and-turf paradigm by treating bone marrow as a "land ocean"—rich in fatty, mineral complexity—while sea urchin becomes the "ocean earth," grounded by fermented elements. The dish represents the tidal zone where two worlds meet, creating something entirely new.
Serves: 4
Unusual Pairing Highlight: Sake lees (kasu) with beef marrow creates an unexpected bridge between Japanese fermentation and French classical technique.
Ingredients:
Sourcing Notes:
Technique:
Preparation (24 hours ahead):
Kasu Glaze:
Cooking (Advanced Technique - Precision Temperature Control):
Ingredients:
For Custard:
For Dashi Gelée:
Sourcing Notes:
Technique:
Uni Custard (Molecular Gastronomy Application):
Dashi Gelée:
Ingredients:
For Cucumber:
For Shiso Oil:
Technique:
Shiso Oil (Infusion Technique):
Charred Cucumber:
Ingredients:
Technique (Advanced Pastry Method):
Ingredients:
Technique (Classical French with Japanese Elements):
Ingredients:
Sourcing Notes:
Plate Selection: White rectangular plate, 12" x 8", with subtle texture (Revol or Bernardaud)
Plating Sequence:
Foundation:
Central Elements:
Textural Elements:
Finishing:
Tableside Element:
Recommended: Aged Champagne (Krug Grande Cuvée) or premium Junmai Daiginjo sake (Dassai 23)
The pairing should bridge the dish's dual identity—the richness requires acidity and effervescence, while the Japanese elements call for sake's amino acid complexity.
Two Days Before:
Day Before:
Day of Service (4 hours before):
30 Minutes Before:
This dish demands precision timing and organization. The bone marrow must be served at optimal temperature—too cool and it loses its luxurious texture; too hot and it becomes liquid. The sabayon cannot be held indefinitely. Recommend preparing components for maximum two tables simultaneously.
The conceptual success relies on the diner experiencing both components together—the mineral richness of marrow with the oceanic sweetness of uni, unified by the fermented bridge of sake kasu and miso. Each element alone is incomplete; together, they create a third experience entirely.
Difficulty Level: Advanced Professional Estimated Cost per Plate: $45-55 USD (depending on uni market price)
This dish explores the liminal space between land and sea, where morning coffee meets ocean depths. The unexpected marriage of coffee and hamachi represents the Japanese philosophy of ittaikan (一体感) - the sense of oneness between contrasting elements. Each component tells part of a story: dawn breaking over coastal waters, the minerality of ocean spray, and the earthiness of volcanic shores.
Ingredients:
Preparation:
Ingredients:
Preparation:
Ingredients:
Preparation:
Ingredients:
Preparation:
Ingredients:
Preparation:
Equipment Needed:
Assembly (per plate):
Using a dry brush, create an organic swoosh of coffee soil across the plate, incorporating all three textures for visual depth
Arrange 5 slices of hamachi in a flowing line, slightly overlapping, following the coffee soil's curve
Place 7-9 yuzu pearls asymmetrically around the hamachi using precision tweezers
Position 2-3 pieces of crystallized seaweed tuile vertically for height
Dot shiso oil in decreasing sizes (5, 3, and 1 drop) along the composition
Garnish with:
Finish with a light dusting of kombu powder over one section
Specialty Ingredients:
Yield: 6 servings
Prep Time: 48 hours (including aging)
Active Time: 4 hours
Difficulty: Advanced Professional
This dish embodies the precision, innovation, and storytelling expected at the three-star level, where each element contributes to a harmonious whole while challenging conventional flavor boundaries.
Create an autonomous drone simulator with custom environment using ThreeJS