CV1 here too, i7-10700K OC, 32GB and RTX3070 (I feel unlucky to not have the RTX3080, I tried so hard but no avail) 
I’m not fully satisfied too and stopped flying due to bugs and lack of VR performance, but you may achieve something not that bad with your machine. I have lot of things at low of off, but texture ultra, and currently (well, last week as I stopped) I use Render Scale 70% and oculusDebugTool with Pixel Density at 1.7, all that mixed with ASW OFF locked 45fps (CTRL+numpad 2). Good and crisp, not a lot of stutter, (far less than with ASW on auto for example.
Obviously the choice of the plane is important. Flying a simple plane with old good mechanical instruments is very VR friendly on GPU usage, airliner are fps killer due mainly (IMO) the way instrument panels are managed.
Lot of good post around here, E.g. check the ones from CptLucky8 and his settings for various headset (Index, G2), you’ll have a very good base to find your own settings.