I use a SanDisk Ultra Fit 128 GB ... As I am using it only occasionaly I did not do any benchmarks. However I would say it is fast enough to use it on a day to day basis. My colleague uses the same stick with his Lenovo machine and records and cuts 4 hours of podcasts every week. We are both very happy with our solution and like the idea of „pulling windows out“ of our machines.
Bonus: You can backup/restore quickly by doing images of the card in your main OS.