Ok, well after playing around with large external database views and tables. I have figured out what works well for me and my circumstances.
Tip 1:
Have small batches of data and use the CREATE FOR EACH action.
Database rows : 9455
Example:
FIND ALL External_BO IN BATCHES OF 1
CREATE Internal_BO WITH .......
Time Taken: 40 Minutes
Alternative:
FIND ALL External_BO IN BATCHES OF 100
CREATE Internal_BO FOR EACH External_BI WITH .......
Time Taken: 11 Minutes
Alternative2:
FIND ALL External_BO
CREATE Internal_BO FOR EACH External_BI WITH .......
Time Taken: 23 Minutes