I assume I should always keep the RPMs under 3000 during all the tests, but can I downshift? Or coast until it almost stalls and then push the clutch in and let it idle 5 minutes?

I would think the RPMs under 3000 on a manual is the key to the first three cycles.

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2006 X5 3.0i 6MT
2004 ///M3 Coupe 6MT
1997 ///M3 Coupe 5MT
2015 X3 2.8i xDrive