I get this question often. I recommend you use iperf, and combine a couple of tools to help you measure the throughput.
I usually follow the slashroot guide for bandwidth test: http://www.slashroot.in/iperf-how-test-network-speedperformancebandwidth
I also resort to tools like NetMeter EVO for Windows workstations, or nload for Mac/Linux workstations.
You can alternatively use the following guide, leveraging the QoS feature to check on throughput:
I recommend you test modifying the TCP Window size to see how the transfer behaves with both small and large TCP Windows.
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