Hi and welcome along to Bimmerforums UK, it's good to have you on board.
Just let the box do it's thing. Once you're up to speed and it recognises you're not going to be stamping on the throttle any time soon it'll select the most efficient gear.
As was said above; 60-65mph is probably the most economical speed, but if you're anything like me, the lure of all that torque is too strong a temptation for that to last longer than a couple of miles
My 530 likes 75mph, it gives good return at that speed and it doesn't seem like your dawdling and no need to keep eye out for old bill.
did Coventry to Liverpool once at 60-70mph with my father in law following - my car did 45MPG!!!
never ever managed to reproduce that
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