The CA coefficient of each exercise
CA is a property of each exercise. It captures how much stress that exercise causes per unit of work at moderate intensity. It is the only decision the coach has to make consciously when adding an exercise to the library, and the third factor of the internal load formula.
Reference values
| Exercise type | Suggested CA |
|---|---|
| Single-joint isolation (biceps curl, triceps extension) | 0.5 – 0.7 |
| Medium multi-joint (bench press, horizontal row) | 1.0 – 1.2 |
| Large multi-joint (squat, deadlift, pull-ups) | 1.4 – 1.6 |
| Isometric | 0.6 – 1.0 |
| Continuous aerobic cardio | 0.5 – 0.7 |
| Interval cardio / HIIT | 1.0 – 1.4 |
| Explosive plyometrics | 1.5 – 2.0 |
| Olympic lifts | 1.6 – 2.0 |
These are reference values, not laws. Two coaches can have different criteria and that is fine: what matters is internal consistency within each coach's system. If "bench press" is CA 1.0 in your system, keep that criterion across your whole catalog.
Why it is set by hand
CA is set manually because no automatic algorithm can capture the context the coach has: execution tempo, range of motion, the characteristics of the specific client. The system suggests a value when you create the exercise, but the coach decides.
Along with CA, when adding an exercise you define its load mode (reps, time or distance), which determines how working minutes are counted.
What to read next
To see the effect of CA combined with intensity and minutes, try the interactive calculator: check, for example, how box jumps with CA 1.8 match a heavy squat despite adding up far less active work.
Layer 3 · Derived indicators
ACWR, monotony and strain — the risk and variability indicators derived from accumulated AU load to decide on deloads and prevent injuries.
Calculator and how to interpret load
Interactive internal load calculator in TrainerStudio, compared canonical cases and the keys (and limits) to interpreting your clients' load numbers.