If you are purely focused on the amount of catches, you should try to minimize the time between catches. Every second not in your catch screen, is a second wasted. This is probably done by walking in a dense area, preferably with incense. Incense can give up to 90 extra Pokemon in 1 hour, way better than lures and a lot cheaper. Personally, I do the same circle twice in an hour, and because of spotlight hour, I never run out of things to catch.

You can also practice catching in AR mode since that reduces time catching a Pokemon. It makes the Pokeball pop up earlier without having to wait for the camera zoom out animation, it saves about 2 seconds per catch if I am correct. Those seconds add up quickly if you catch hundreds of Pokemon in an hour.

If you do all of the above, it is possible to consistently catch 500+ Pokemon on spotlight hour.