What they're capable of is the maximum they can flow. The speed of the return pump will control the water level in your tank, and only when the water level goes above the lip of the overflow box will water flow through it to the sump. So if the return pump is working slowly, it will take longer for the water level in the main tank to rise, and longer for the water to flow through the overflow box.
If the power goes off, the overflow box will continue pulling water out of your main tank until the water level gets below the lip of it. Then it will lose siphon, so if the power comes back on, the return pump will shoot water back into the main tank, but the overflow box will not move water back to the sump. To prevent a flood, you should make sure that you either keep enough "space" at the top of your main tank to accomodate all the water in your sump (even then, your return pump will run dry -- bad news). A better option is to use a little airlifter pump attached to the overflow box that will automatically restart the siphon when the power kicks back on. The one I have ran about $8 I think, and I've tested it out several times, when the power goes off and comes back on, the airlifter automatically restarts the siphon and gets the overflow box going again.