Hi Tom,
Welcome! 4-5 times per hour tank turnover rate through the sump is just fine. Remeber you are going to lose quite a bit from that pump as its pumping maybe 4 feet up?? And then any 90 angles also cuts flow. Check it with your watch. Let it dump into a bucket, time it and do the math!
I would then run maybe 2 powerheads in the tank for addition broad flow. Thats all you should need to start.
I dont like high flow through my sump. Waste of electricity, noisy and messy. Unless its maybe a SPS tank and calls for it 4to5 times works and works well.......