There is a special debug mode to test communication.
M111 S20
It will ignore all command send, only testing checksum and giving errors back. Baudrate should have an important impact on upload time, but you also should disable ping pong and use the full buffer size of 127 bytes. If your board has a FTDI driver, reducing latency to 4ms in windows hardware settings also speeds up communication. Together with binary protocol you can send around 690 lines/s then.
The firmware uses the spi protocol to write to sd card. Not all cards work and some have a slow spi interface. But in general the writing part is not the bottleneck.
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