Benchmarks for assessing aerobic capacity include tests like the VO2 max test, which measures the maximum amount of oxygen utilized during intense exercise. Other assessments include the 12-minute run test, the 1.5-mile run test, and the beep test. Heart rate recovery and submaximal exercise tests, where heart rate response to exercise is measured, can also provide insights into aerobic fitness. Monitoring these benchmarks helps individuals track progress and tailor their training programs to improve cardiovascular health.