SpiderOak ONE's scheduling controls are found at Preferences - Schedule. The default setting are Backup: automatic, and Sync and Share: on backup schedule. According to our testing, leaving all scheduling controls on the default settings gives the best results in most cases. By all means play with the scheduling controls if you like after you gain experience with ONE and a sense of its performance. The worst that could happen is poor performance, and you can always roll the controls back to their default settings, which indeed is a standard recommendation when investigating performance problems.
Should you experiment, keep in mind that ONE cannot sync or share what has not yet been uploaded, so it rarely makes sense to have uploading be infrequent, and it never makes sense to have uploading be less frequent than syncing or sharing. Again, however, most users obtain best results with the default settings.