Episodes are either MP3 audio or M4V video. We don't do any server-side encoding, so it's up to you to ensure files are compatible with as many devices as possible.
MP3 audio should be encoded at a sample rate of 44.1 kHz, 22.05 kHz or 11.025 kHz and a constant bitrate. The Adobe Flash Player often has trouble with file encoded at other bitrates.
M4V video should be encoded at 640x480 (standard) or 640x360 (widescreen) resolution with the H.264 codec. The goal is to be compatible with the Flash 9 player and with iPods.
The easiest way to accomplish this is to pay $30 for Quicktime Pro and use the "export for iPod" setting. There is also open source software such as ffmpeg and MPlayer available that will accomplish this for free, but which is somewhat more complicated to use.
If you don't use the "export for iPod" option but you're still using Quicktime Pro to export video, make sure to check the "Enable streaming" option in the export settings.
For video, we recommend you upload a small clip to test for compatibility before uploading any large files.