The TCP/IP buffer size adjustment logic was flawed in v3.x and it didn't work as designed, there were so many issues that prevented this feature from working as intended. And because of this its impossible to compare this feature in v3.x to v4.x.
If your TCP/IP buffer is too big/small it will result in high CPU usage. Which is why with v4.0 we made the default value "(default)" which is the OS default, rather than a fixed size of 32kb.
While FlashFXP offers a wide range of TCP/IP buffer sizes most are unrealistic, On my gigabit lan 128KB is enough to reach over 100MB/s, however all networks are different.
At 1MB/s default would probably be the most practical value but there are other factors as well, You mentioned you're using Windows XP its difficult to compare the TCP/IP stack in XP to Windows 7 as they are quite different, it also depends on how your TCP/IP stack is configured, such as using one of the many tweak tools.
Every setup is unique because there are so many different factors involved.
Hardware, Operating system, Firewall, anti-virus software, etc
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