One can measure their aerobic capacity through various methods, the most common being the VO2 max test. This test measures the maximum amount of oxygen an individual can utilize during intense exercise. Other methods include the Cooper test, which assesses how far you can run in 12 minutes, and timed runs of specific distances. Alternatively, submaximal tests, like the Rockport walking test, estimate aerobic capacity based on heart rate and recovery after physical activity. Regular testing can help track progress and guide training intensity for improvements in cardiovascular fitness.