Over the past year and a half I've spent a considerable amount of time encoding videos for flash. Since videos are usually huge, it's always a delicate balance between good quality and good user experience. As subjective as these "standards" may be, I thought I'd share how we in the biz encode our videos for online use.

flv encoding specs

VBR, 2 pass

Video target bitrate: 850 (something around 1000 is a good place to aim)

Audio bit rate: 128

Keyframe rate: usually 25 (more keyframes = better quality...but be careful)

You can find a more detailed explanation here: Encode to FLV

Wow, check out those bird feathers on the side of my head (eyes rolling)

Links:
Dropbox
Cyber Duck (FTP client)
ira-soup.com (my portfolio)