SPD (although have LOOK too on one of my road bikes). Go for a MTB pedal if you are worried about speed of getting out of them. Although even road ones are easy to get out of MTB pedals tend to be even easier. Heck, 99% of the time I'm getting out of my spd pedals without even thinking about it! (And the other one percent? Sure I thought about getting the shoe out, but even then it is too late and I'm out already. That is how easy it is when you are used to them and have them set up right)