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If the CPU clocks are dropping to ~200-300 MHz while the temps are 40-45C (like in the screenshot) then it's not thermal throttling. The clockspeed would go back up when the temps go down. And it would only throttle enough to keep the temps under the desired temp.
I would investigate what performance profile the CPU is using.
There is a tool called
cpupower
that will list out all the information about the CPU clock states.I have a Ryzen CPU so the desired governor is going to be different than an Intel laptop, but for example, the output of
cpupower frequency-info
for me:Which you can see lists the hardware clock range, the current governor's policy frequency range, the actual current CPU frequency, and how it picks different frequency ranges.
I used to use cpupower on an old laptop to force it into the performance governor, because it would not clock up high enough without it. This obviously does negatively affect battery life, but i was plugged in most of the time anyway.
But either way, look into cpupower for determining the governor/power profile and also figuring out which governor you should actually be using.