Note: Shoflo Studio limits file size to 1GB and videobitrate to 16Mbps.
Shoflo Studio supports multiple file types within the media section but for the best experience we recommend using H.264 encoded MP4 files with a data rate sub 5Mbps and optimized for web. This is important because Shoflo Studio does not do any Transcoding. Which means that if you upload a 100MB file then 100MB must be downloaded from the servers when playing back the file via The Director View, Presenter Views, and the Mixer output link.
To convert your video files to an optimized form we recommend the open source video transcoder named Handbrake. You can download Handbrake here.
Many of Handbrake's built-in presets work great. For the example, above I selected the SuperHQ 1080p preset but then clicked on the "Web optimized" checkbox.
Optimizing for web playback is key, it makes the file so that the first few seconds of the video are the first bits of data that are downloaded..