Welcome.
For P&G, determining exactly how it works best for you is trial-and-error. It depends on your car, your route, and your traffic. My 2008 VW had very short gears, plenty of torque, and an engine that ran most efficiently with WOT at low RPM. My roads involve lots of small rolling hills. My traffic gets impatient and I get offended when they tailgate; I also prefer not to be in anybody's way. I can't afford speeding tickets. As such, what worked best for me was to pulse at WOT in high gear uphill, then glide downhill. It used my engine efficiently and kept my speed pretty steady near the speed limit, keeping my climbing speed up and my descending speed down.
In addition to P&G, there's plenty of other strategies. For example, if you know there is a red light ahead in the distance, don't wait until you're closer to get off the gas. Instead, immediately get off the gas (and neutral coast if you're into P&G), and perhaps even use the brake, in an attempt to arrive at the
green light carrying as much speed as possible.
Another, significantly more exciting and fun, is carrying your speed through turns. I'm going to guess that you already do that one.
If you ever decide to have a dedicated race car and a high-efficiency commute car you may want to review which bolt-ons effect your efficiency in which ways; sometimes common knowledge is wrong (often based on obsolete conditions or strong marketing). As well, volumetric efficiency is only one component of fuel economy. Among the bolt-ons that do increase efficiency, almost none can ever pay for themselves in savings (if your motivation for saving fuel is to save money).
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