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I almost always stick with intervals of some sort, unless it's a workout greater than 2 hours (not common for me). Even then, I always throw an interval or two in the workout. It serves ME fairly well. I train less than anyone I know that can often place in their Age Group...mind you, that's not necessarily a good performance compared to Nationals or Elite, or even good compared to my potential. The only way I'd know for sure is to change the training style and see what it did for me.

I train about 8 hours per week (sometimes less, rarely more). In 2004, in seven sprint triathlons and duathlons I either finished top 10 overall, won my age group, or won Masters (I'm 47) (or got DQed, but that's another story). Pretty much the same this year (1st, 1st, 2nd, 3rd, DNF). Almost every workout I do is a quality session: pool intervals at better than race pace with minimal rest, L4-L5 bike workouts (last night was 28 miles solo at ~22mph), fast tempo runs or fast brick runs. I don't have time for LSD. I did my version of reverse periodisation this year, and started upping bike/run distances in the spring as prep for a June half IM.

I'll note that one of the fastest triathletes in my area (much faster than me) achieved a lot of success with minimal speed work. He is now finding that with a reduced training schedule, his times are suffering.

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"Go yell at an M&M"

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