A few days ago, I received a used 2020 iMac with i7 and 5500XT. During intensive tasks such video encoding (under macOS) or gaming (under Windows), the CPU quickly reached 100 °C despite major fan noise. Since both the temperature and the noise were unacceptable to me, I searched for a solution. Since the solution I found was so easy and effective, I wanted to present it here so that it can maybe help someone else.
macOS:
I installed the free tool Turbo Boost Switcher and disabled the CPU's Turbo Boost. There is a pro version with more features if you want to support the developer.
Windows (10):
I used the Power Options to set the "Maximum processor state" to 99% (instead of the default 100%).
In both cases, the effect is the same: Instead of boosting towards 5 GHz, the CPU now stays at 3.7 Ghz maximum under full load and stays cool (max. 75 °C at full load instead of max. 100 °C) and quiet (the fan stays at the minimum 1,200 RPM instead of almost 3,000 RMP). The performance hit is small and, in my opinion, often not even noticeable.
macOS:
I installed the free tool Turbo Boost Switcher and disabled the CPU's Turbo Boost. There is a pro version with more features if you want to support the developer.
Windows (10):
I used the Power Options to set the "Maximum processor state" to 99% (instead of the default 100%).
In both cases, the effect is the same: Instead of boosting towards 5 GHz, the CPU now stays at 3.7 Ghz maximum under full load and stays cool (max. 75 °C at full load instead of max. 100 °C) and quiet (the fan stays at the minimum 1,200 RPM instead of almost 3,000 RMP). The performance hit is small and, in my opinion, often not even noticeable.