Setting up port forwarding for ExpressVPN - Qbittorrent

I bought the router with Express VPN and I am trying to figure out how to set up port forwarding and optimize my download settings.

The browser gives me options for internal port, external port, UDP, and TCP. I’m not sure if I should use the same number for internal and external ports, or which number to choose. I checked their official site, but there are no instructions about this.

My Qbittorrent downloads 20 well-seeded torrents at around 40 MB/s (written by qbittorrent 5 MiB/s), but my internet speed is over 500 MB/s, which doesn’t make much sense. Some torrents have 30 to 50 seeds, yet they only reach 400 KiB/s.