I like the 9th comment by Lars from this old post where he talks about 3 things you need in a laptop to run Rack well. He also links benchmarks of cpu’s. Please Help! Extremely glitchy on MBP
I have a desktop, so I can’t speak to the whole fan issue of owning a laptop, but i got my desktop probably almost 2 years ago after seeking advice from the community, and it still runs Rack perfectly. My cpu/gpu specs are:
8th Generation Intel® Core™ i7-8700 6-Core Processor (12M Cache, up to 4.6 GHz)
NVIDIA® GeForce® GTX 1050Ti with 4GB GDDR5 Graphics Memory
So something with these specs or better and nice laptop cooling and you will probably be good. Also, Omri Cohen lists his computer specs on his youtube video descriptions, and he seems to have good luck with integrating VCV with a other software & hardware using a 4 core i7-7700k & a GTX 1070.