I've spent years working on pedaling technique! There's many different styles, all with their pro's and con's, and ideal positioning of saddle and pedal cleats within millimeters.

I've worked on creating an average steady cadence of 100-110 rpm with "high-heel" foot positioning, making a more even effort through my whole pedal stroke instead of a focus on the forward->down. This is most efficient & comfortable with cleats and saddle positioned slightly forward, and perhaps the saddle a little higher.