This Jaytwocents test was awful. He used only one AIO model for the whole thing, then measured the CPU temperature instead of the liquid and totally ignored statistical fluctuations. After I watched his video I thought "ok, so we should definitely run our pump at 100%". He wanted to show that "we are all doing it wrong" to get views but ended up showing the opposite.
AIOs models are different from each others and have different pumps. This 80% he found might be the best for the pump he used for his test, but could be bad for another one (another model at 80% could fall on his 70% curve, for example). Does he really think we should all run the same test every time we get a new AIO? Of course not, and since he showed that there was this sharp drop between 70 and 80%, that just proves the importance of running it at max speed to make sure you are not on the wrong side of this critical point (unless you are willing to do this elaborated test every time you buy an AIO).
And statistically speaking, there is likely no difference between his three curves from 80% to 100%. The CPU temperature always fluctuates a lot depending on a many factors (ambiant temperature, background load, voltage fluctuations, etc.). A CPU temp of 72.5c after 11 minutes and 32 seconds under load will likely not be 72.5c after 11 minutes and 32 seconds if you redo the exact same test a second time. He should have done his test with the liquid temperature instead, which is the most important value when you work with AIOs. This temp is very stable, changes very slowly, and it's what matters since it's the liquid that cools down the CPU.
So, according to me, you should just run your pump at max speed and ignore this video.
By the way, the Artic Freezer coolers usually come with two options for the fan and pump control (both included in the box): an all-in-one cable that connects to the CPU fan header and controls everything with only one fan curve, and another triple cable for the rad fans, the pump and the VRM fan that connects to three fan headers on the mobo so you can control them separately.