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Your Frequency should be longer then your window but shorter then you want it to occur.
I will try to explain.
If your backup window is 5 hours.
Then you know your frequency needs to be longer the 5 hours because if it was shorter it would run twice (if set to 3 hours it would run at the start of the window and if finished would start again 3 hours latter within the window).
However if you want to to happen once every week and you set it to 1 - weeks :
Then it starts at the window - and will not start again until 1 week AFTER it finishes.
So if your backup to 5 hours it would now start 1 week from when that last backup finished.
So if you want it to run 1 - weeks you should set it shorter then you want it to occur
5 - days - this way
it starts on Sunday and finishes.
5 days from when it finishes it starts looking for an open window.
It does not find the open windows until Sunday again, so it will start at the beginning of the Sunday window.
To take it one more
if you want it to run once a day and your window is 5 hours
then you set it your frequency to larger then 5 hours but shorter then 1 day - so somewhere about 15 or 20 HOURS. And again it will start looking for an open window at that time, but not run till it finds one.