Can someone help me understand retirement options? TDF, ETF, Index funds

I am 37 looking to invest more in my traditional IRA. I have been doing generalized reading on these funds. From my takeaway, ETFs seem like the best. TDF are good the closer I get to retirement - seems like I'd avoid this for now and revisit 5-15 years from retirement. Index funds are good, but seem not as good for long term, returns, tax efficacy. I have VOO in a personal investment account currently. My current thought is to go with FXAIX index or another ETF, but considering I'm putting a decent amount of money in, I want to understand more. Thanks.