This right here ^^^

I see most roadies riding on the hoods with straight elbows. It's a comfortable position, I get it. But if your goal is to ride at a faster pace, get down on the hooks and get your shoulders down.

I find it easier to spin at high speeds (I'm not a masher). Interestingly, Lisa (my better half) started working with Zwift this winter and it's helped her focus on cadence; she's noticing differences right away. But this will challenge your heart and lungs to get stronger, spinning is cardio intensive.