Blk_wrtn/s really depends on the type of workload. Linear write is much faster, random write can be really slow. So you will not be able to say one number, but there are a lot of tools to simulate and benchmark different workloads, e.g. iozone, dbench.
Now to monitor the current workload, I usually use iostat. E.g.:
iostat -x 10
The last column is %util, if that is below 100, you can still put some IO load there. Of course, you always want to have some reserve, so 60-90% is a realistic target based on the stability of the workload and the required responsiveness.