already found a solution, works for me and i want to share it here:
disabled slow mirrors via settings → Repositories (Paketquellen) → F-Droid (first repo) → official mirror servers → disabled the first ones here and left only those active, that are close to my location.
Perfectly fast downloads ,after that! 
If you feel that fdroid downloads are slow, just press
to cancel the download then press Install/Update again so it picks up some other mirror.
Not helped. It is extremely slow. Still. Only about 45kbit/s. My connection 340mbit/s
How can I tell which mirror is currently being used for a download (so I can disable a slow mirror)?
Downloads have been extremely slow in the last few days for me too.
Using a firewall will show the domains your app connects to eg. Netguard
I simply deactivated all mirrors with onion in their name.
so no, that’s not helping…
for me, disabling just https://f-droid.org/repo mirror helped to restore acceptable download speeds.
Downloading from f-droid website directly apks throttles the connection on large ones
Not sure who applies the limits, fdroid team or webhosting provider. Very slow download rate. Unusable, please check
Read F-Droid: "If you feel that #FDroid downloads are slow, just…" - FLOSS.social and use a client that supports mirrors like F-Droid or Basic or NeoStore
It doesn’t help at all. 
I dont want to use a client. I dont have any need for it. I can get the apks from site.
So, who is the bandwidth provider, webhosting company? Do you pay for this or it is given free? If paid, please change the company. You waste cash on bad service provider.
If you and others all cram on one server and don’t use mirrors it won’t get any better, but worse for everyone.
Please use a client to use mirrors, get timely updates notifications and info on new apps. The website is just for convenience.
I use client, but still extremely slow. Only 1 mirror works fine.
then that’s an issue with your network situation, we can’t fix that
The website can be set to have mirrors also
Not using the client helps the servers for not constantly checking for app updates.
I see that others have problems with client, so no point in using it.
Another mention, this forum software lags 30 seconds for opening a thread. Have to reload multiple times to make the replay button work to post a message. Typing one is another pain, it takes seconds for a single character submission. With js turned off, forum loads fast in 1-2 seconds, but you cant send/post messages. Flarum is way faster and better optimised.
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