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I know there's other seeders rivalization, weak/slow peer connection etc.
But still with 150Mbps/10Mbps
I am mostly stuck on 2-60Kb/s with often "dropping" upload and reconnecting in a few secs.
I have stable internet connection and torrenting doesnt disturb my network.

Settings for private tracker:

Hi

In Connection you need to put on
1.Apply rate limit uTP protocol
2.Apply rate limit to peers on LAN

Global maximum number of Connections at 500 to 700 I've find the my upload slow right down.

BitTorrent setting

You have Upload rate to threshold 2kiB/s. You need toset it to the max of your internet.

in the Advanced where it say Transfer list refresh interval set to 1500 to 1400 this will stop your speed down & up.
if you are going to play around with this setting it's around 1450 to 1500. if your using a VPN find out what you VPN is set at.

Disk Cache set back to auto-1 your hard drive will not do it at that setting max setting 256mb << high end hard drive with ssd.

hope this helps you