I have a biocube 29 with mine runnning on the slow wave at about the 4th dot over. So I guess I run it real slow. But I think it depends on tank size and shape and depend on inhabitants.
So I have sps
at top and of course lower flow critters down low. I have a mag 7 return so I do have some good flow. So I set my mp10 low to just blow around the sps
while not making lps