I found the solution for my PC setup here: https://communities.vmware.com/t5/VMware-Workstation-Pro/Workstation-16pro-on-alder-lake-system/td-p...
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Just tell Windows to not "optimize" the application. With that setting the process will never be moved on e-cores when backgrounded.
Tested with W11 22H2
powercfg /powerthrottling disable /path "C:\Program Files (x86)\VMware\VMware Workstation\x64\vmware-vmx.exe"
powershell commands as admin:
https://www.youtube.com/watch?v=U8EGr6Ex7OI
100% Fixed VMware Workstation Slow Performance Issue Windows 11/10
Step-By-Step Guide:
1) Open a administrator PowerShell or CMD and type "bcdedit /set hypervisorlaunchtype off".
2) Search for "Core Isolation" and turn it offf.
3) Restart your computer
Disable-WindowsOptionalFeature -Online -FeatureName Microsoft-Hyper-V-Hypervisor
--> sad that this helpful solution is not comming from the VMWare support which I contacted and also payed for....
