I usually have it proc getting DA stacked up to 60k and have the CD up as we pull or there abouts, its nice on bethtilac to have it healing with pom poh etc while 3 groups fully absorb most of the smoldering. It is definitely a 45 second internal and a high proc chance off all spells even inner fire/will often running back to rag from a wipe it will proc when I throw on inner will and heal the people running near me. As for tracking if anyone is wondering how to do it without using the default UI, you can do it with Weak Auras and also you can track the ICD. I basically put a little 50 second countdown timer up when it starts to heal and a timer for the heal that goes over it for the 5 seconds that it heals so it goes Flame Heal 5,4,3,2,1 Flame ICD 45,44,43....
Below is the code if anyone wants to import my aura for it. It will be slightly to the right of the bottom middle of your screen as a default position. Just go make a new aura select import copy paste the code in from below and change the name on the dynamic group's "load" tab from mine to yours and it will change it for both of the auras in it so it loads for you.
Code:
d0JpjaGAvLK1tfYUuizBkYmPcmxfcMTsDBsCtQGoSiFtfnnsANsAVODlX(vu(PQQggLmoQKLPedvuQbROA4urNg0rvi0XivNtuYcvvSufISyL0YP4HQqpf6XIQNtyIQkLPQktwLMUuxuuWvvvQEgGUovTra2QcP2mPSDrrxwywIc5Za9DvLyKQkPgRcrnAfQXRQYjPc1TOsDnk15vbVwuO(nr)vbtD(iM4JnrbrJEwNeviEjE5JOi2AzlHLM4N)V3Fh6Gma4rmDVWgklP9qBGGGHrWhBIh(RPjIMaCFQoPEEUKfWSuTMSxYIAUvTjAcqOS8o4micAKENelELNbccggbR6eHxIht(omqhblGZMdyNucI)(RPjIMaMMSCLfq7jG6axS0bcKAUvvjULPlFenYDWhrf)UH8XMnBIXpNPYnUCLnXC(yvNpIsFVHLGFiEHcN70Hx8RjMTrMNhxIh(RPjIMv3lQtext5zmOr6l3JYT0WhR6eGTLU95jWtRLjvllxluZTTkRleGl1ZtGtQwwQQtl6wzrn322SQYQoBITbccgg(ikKEtE4lWMOZD6qyikKEtEq8yY3Hb6iybC2Ca7Ksq86nPgkleTjM7fTuzym8geBOsCj2hCgeJmJst0xImJstSHkXLyKzuAIhLkRPE2Chibj6fXGq6n5bxj6fXaSdLAsj4hIErmiCg7DnPe8drHFnYmkn610G)ioGF3Ho8FLOxedcP3Kh(cS5krVigUHO9fyZvIErm4lWMFic7qPMucwTikCg7DnPeepM8DyGocwaNnhWoPeSjUMmhLBPHpwxiGjxUoDz7AXg40IT6Kk1CBdKnrNgjOjeISnrouaLfwTiooGGJBw1DrCltx(i6fXq(oje8drJCh8ruXVBiFSztSKucIJgMNmqjrVigkjLGFiMVtcbFefWc4oiM9i54mGp2SjMl3sdFSQZQoRlSQZkqw1zvLvD2enbiuwEhCgetEtAnzicZLfUs83Fnnr0S6w3YIyXR8mqqWWiyvNyh)AVjioA)4VjNn39S5zdDgz0S5Bi44M4x5fnu7arhKbapIRsZnm)10erZQ9OujcVebStkXS5FDK2et3lSHYsAp0giiyye8XMOMjPeyBsDIvBIFbE7XSQRBtmL3qzrWhrrNmnFeVYbWT8lCL4voiK(YLReVYbLqisGbxjkK(YLOJlDy0s5XimIEy0Jsccsui9L7q(4uPeBIiGrMnrnybkgZhXRCqi9LlxzZMyh)6JYT0WhR6eG9KTU95KL1swNQNQwuZTnqwxiaBlxtQ6UuTwMopxMMOMBBvwbYQfB2SUWhrPV3WsWpeVqHZD6Wl(1eZ2iZZJlXd)10erZQ7f1jIP8gklc(ik6KP5J4voaULFHReVYbH0xUCLOq6lxIoU0HrlLhJWi6HrpkjiiXRCqjeIeyWvIcPVChYhNkLytebmYSjQblqXy(iELdcPVC5kB2eBdeemm8rui9M8WxGnrN70HWqui9M8G4XKVdd0rWc4S5a2jLG41BsnuwiABrm3lAPYWy4ni2qL4sSp4migzgLMOWzS31Ksq8yY3Hb6iybC2Ca7Ksqu4xJmJsJEnn4pId43DOd)xjgzgLM4rPYAQNn3bsqIErma7qPMuc(HOxedcP3KhCLiSdLAsjy1IOxedcNXExtkb)q0xImJstSHkXLOxedcP3Kh(cS5krVigUHO9fyZvIErm4lWMFytCnzok3sdFSUqatUCD6Y21InWPfB1jvQ52giBIonsqtiezBICOaklSArCCabh3SQ7I4wMU8r0lIHssj4hIg5o4JOIF3q(yZMyjPeehnmpzGsIErmKVtcb)qmFNec(ikGfWDqm7rYXzaFSztmxULg(yvNvDwxyvNvGSQZQkR6SjAcqOS8o4miM8M0AYq83Fnnr0S6w3YIyXR8mqqWWiyvNyh)AVjioA)4VjNn39S5zdDgz0S5Bi44M4Q0CdZFnnr0SApkvIFLx0qTdeDqga8icVebStkXS5o(43iMUxydLL0EOnqqWWi4JnrntsjW2K6eRaj(f4ThZQUUnX1uEgdAK(Y9OCln8XQobyBPBFEc80Azs1YY1c1CBRY6cb4s98e4KQLLQ60IUvwuZTTnRQSQZMimxw4kXo(1hLBPHpw1ja7jBD7ZjlRLSovpvTOMBBGSUqa2wUMu1DPATmDEUmnrn32QScKvl2Sztmtw1vTSytc