The gph and turnover rates say little about the actual flow across the corals. There are several articles about flow at advancedaquarist.com.
Studies showed that a flow rate of 10-15cm/s across the sps corals was optimal. If light levels are very high the higher end of the range is recommended to enable the best possible respiration. If the corals must rely relatively more on prey capture then the lower end of the range was best.
In the wild, most of the corals we keep experience current flows, not surge flows, and the flows go for hours in each direction. There is also some turbulence in, and around the corals that is caused by the corals themselves and nearby rocks.
The Chauvet 4005 timer ($30) offers timing intervals of 2-15 minutes.