How to download a backup on your FreeMC server
A FreeMC.Host Minecraft Server. Create one here for free
Step 1: Click "My servers" on the website
This will show a list of your servers
Step 2: Click on "Backups" next to the server
This lists the backups for this server
Step 3: Find the backup you want
You can see the date that it was created
Step 4: Click Download next to the backup.
Note: You can only download 1 backup every 24 hours.