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It's possible that your ISP is suffering congestion in your area (insufficient cablelink capacity), and it's also possible that there's a borderline optical issue, but first you need to rule out your own kit, especially Windows and antivirus.
Best test: boot from an Ubuntu Live USB stick, make a ethernet wired connection into the router, and run a speed test (or several speed tests over several hours). If that consistently shows full speed, then the issue is something around Windows / NIC drivers / Antivirus - these are common problems.
If you see the *same* speed with both Windows and Linux, then it's helpful to rule out the router, although this is less likely. Plug your PC or laptop directly into the ONT, use a PPPoE client to bring up the network connection, and speedtest again. (Both Linux and Windows can do this).
If after all this you still see poor or variable performance, then put the router back, and raise a fault with your ISP. Show them your speed test results at different times of day. Compare them to whatever speed "guarantee" is that you got in your contract. It's then up to the ISP to diagnose and fix the problem.
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