rsync is good at copying or syncing dirs but shows progress and transfer rate only per file. For longer transfers an averaged transfer rate would be helpful.

export PATH_TO_SOURCE=/path/to/source
export PATH_TO_SOURCE=/path/to/dest
rsync -aux --out-format='%n %i' --dry-run $PATH_TO_SOURCE $PATH_TO_DEST | grep '>f+\+' | sed 's/ >f[^\s]*//' > $PATH_TO_DEST/tarlist.txt
(cd $PATH_TO_SOURCE; tar -cf - -T $PATH_TO_DEST/tarlist.txt) | pv -agp | (cd $PATH_TO_DEST; tar -xf -)

Note: Older versions of pv do not have the -g = gauge switch. Use pv -a for just the average transfer speed.

Run both commands again later to reduce the tar list and skip files copied already.