1. leave video interpretation as default, drop video into higher fps comp. turn on frame blending switch, Choose Layer > Frame Blending > Pixel Motion.
https://helpx.adobe.com/after-effects/using/time-stretching-time-remapping.html#frame_blending
if that isn’t smooth enough, try step 2,3,4.
2. inside premiere, interpolate the frames. frame blending on or optical flow(which is now natively supported in premiere)
“Exporting time interpolated media
The Time Interpolation setting in the Export Settings dialog box (File > Export > Media) allows you to change the frame rate of the exported file by leveraging Optical Flow to interpolate the missing frames.”
you have to render out to see the optical flow. it won’t playback in the timeline.
https://helpx.adobe.com/premiere-pro/using/duration-speed.html
3. in after effects, this method gives control over quality, smoothness and masking(if tearing occurs, precomp a masked video), although the setup is a little tricky.
precompose a video as its own fps. if video is interlaced, it needs to be placed in double its fps comp or deinterlaced first.
drop that precomp into a new 30 fps comp, right click timestretch 50%
then apply timewarp 50% to the precomp.
That will create,decimate and average movement out..as long as both numbers match(the timestretch and the timewarp #). The higher the number, the more interpolation at a cost of softness. filter-extreme will reduce softening of the image, but at a huge cpu cost.
here’s an example from 18 to 23.976. just change 18 to 23.976 and 23.976 to 30fps comp.
https://www.mediafire.com/download/l4a2jv2addg74oz/18+to+23.976.aep
4. compressor or fcp optical flow
Best High quality motion compensated
https://www.fcp.co/final-cut-pro/news/757-twixtor-verses-optical-flow-in-final-cut-pro-x-who-wins