I think I'm verging more towards 50k intervals these days. Plenty go longer without issue, but the longer you leave it in there, the more likely it is to start leaving deposits on the synchros and degrade shift quality.
Red Line has a lighter weight oil out these days that they say cross-references to most of VW's common OEM part numbers, which are all fairly lightweight oils. It's called MT-LV.
For cars that are shifting less than perfectly, blending MT-LV or the OEM Gear oil with Red Line Shockproof Super Light has yielded some excellent results. BUT, if you have a Wavetrac limited diff, Autotech very specifically says to not use any Shockproof with their diff.
If the transmission has had new bearings installed and/or new limited slip differential, it's always a good idea to change it out after only 500 miles for an initial wear-in period. The spiral gears in any of the limited slips (Quaife, Peloquins, Wavetrac etc) will shed a good bit of metal as they do an initial wear-in. Same could be said for a new 5th gear set, but those maybe don't shed *quite* as much as a new differential does.
Either way, if there are new parts that get installed in your gearbox, always a good idea to do an initial break-in change, possibly even two, since the magnet definitely won't grab all the fine metal slurry out of the oil.