Yeah, you can specify how often it "saves" your work by changing how often it makes a check point. I think I have mine at 10 minutes.
The best work load depends on what CPU you have. Since it is a barton, I would say the best work unit would be a "tinker." Tinkers used to suck, but they fairly recently re-did the point values, so now they are good.
I dunno if there is a way to force the downloading of tinkers.
If you want gromac work unite (intels like em), make a link to the folding console (or edit the link if you have one in the startup folder or something), right click the short cut and go to properties, for the "target" add -advmethods after the name of the location of the short cut (and after the quotes).