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If you don't want to mess with any of this; then maybe you can set max: 1 downloads per hour on your filter settings. Not as ideal as using a tool like qbittools or qbittorrent-cli, but it should still help with HDD I/O. But then again, rTorrent is not ideal for racing torrents.
You're using the wrong client for racing. rTorrent is probably the worst client you can use to race. I suggest you use qBittorrent instead. If your seedbox has SSH access, you can install it on your own, if your provider doesn't offer qBittorrent.
If you don't want to mess with any of this; then maybe you can set max: 1 downloads per hour on your filter settings. Not as ideal as using a tool like qbittools or qbittorrent-cli, but it should still help with HDD I/O. But then again, rTorrent is not ideal for racing torrents.