Here ya go
I start with 1C charges and moderate max. loads.I try and stay under 60% of claimed max. cont. C rating and keep flight times short to insure not exceeding 80% capacity used.
Example A 20C 2200 is rated for 44 amps. cont . but I would stay under 26A (12C) average. Short burst to 35-40 amp. are fine but the practice of charging a new LiPoly and then seeing how much power it has does a new LiPoly no good."
Taken from here:
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