Hi,
Like @ColoradoMarmot says, shared folders are not the most performant solution. Never has been and I doubt that it ever will. Especially when there's many small files, the performance degrades.
The shared folder feature does not depend on your virtual network card. It will work without any virtual network card assigned to the VM. It instead uses other mechanisms.
You might get better performance by using network shares. Officially vmxnet3 should support faster speeds than 1GB/s, but I'm not sure that anyone got that to work on macOS. It is no problem on vSphere. The suggestion to use external drives is likely to be more performant.
Reformatting to exFAT will make a difference, but not in any good way. On macOS it's a filesystem that is the source of trouble.
I don't think that reformatting to NTFS is going to help either.
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Wil
