I do 5 sets of one on one off for each leg, big gear low cadence.

For me, the point of this is to make sure my pedal stroke is complete. So getting into a bigger gear with a low cadence is optimal with the goal of making complete rotations- not letting there be any dead spots.

Now I have to say, when I started doing them in September or Oct. I couldn't even do 15 seconds without it being horribly ugly and embarrasing!! Now they are nice and fluid for the full time.

So all it takes is patience,practice, and being ALONE while you do them to get better(because I swear, if anyone had seen how horrible I was at them I would not have continued practicing, it was embarrasing)

Oh and I only do them when I am on the trainer.. So lately that is twice a week b/c my shoulder can't handle the pressure of being on the road 6 days a week, but up until then it was only once a month or so.