Oracle VM VirtualBox Configuration help

I'd like to improve my usage of VirtualBox, mainly

• That my computer doesn't fry itself to death while using it
• To have a fluid graphical experience

I've tried tuning the execution cap to 50%, but no difference (I've seen some post telling not to go under 50%). So I don't really know if there's something else to do for the CPU getting hot (it fries itself even on hard ground like a table).

For the graphical experience, I feel like in both VMs, I only obtained ~15 FPS, which is "not great, not terrible", but I don't see why I'm limited and would like to have at least something smooth.

So, I'd be glad if you have the solution, or a great guide on the details for a VirtualBox configuration. Thank you !

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# Specs

My laptop is a Lenovo Yoga 6 with a Ryzen 7 5700U and 16 GB @ 3200Hz, running Windows 10 22H2, its screen is 1920x1080@60Hz.

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I currently have two VM, one for CTF and one for my university

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