28t for my last few chainrings. 30 feels similar, but for longer or steeper rides I've got more left in the legs for the descents with 28t and I smile more.
32t was doable, but steep bits required getting out of the saddle and there was always occasional spinning out on gravel and again the legs putting out unnecessary energy and just generally making climbing lower performance.
34t is only helpful for somewhere flatter than the North Shore or different riding type. I even ran 36 for just Fromme, can't imagine why, maybe to be macho. Hopefully had a matching mustache and cutoff heavy metal tee.
I don't care one whit about pedalling downhill off-road, even when going for downhill KOMs, so it's not a factor in my chainring choice.
(There's always someone in chainring discussions that chimes in about big chainrings and doing more squats. I did heavy squats for many years, if that's important somehow).