The frame is 3:2 — three units wide to two units tall. Whatever you upload is scaled and cropped from the centre to fit it, so anything important should be in the middle of the picture and not near an edge.
The largest version stored is 600 × 400 px, so an original around that size, or larger, gives the best result. A picture smaller than the frame is stretched up to it and will look soft.
Formats: JPG and PNG, up to 10 MB. WebP, GIF and SVG are not accepted on a word card. Transparency is flattened onto white.
You can also search Unsplash from the card instead of uploading anything.
Images inside a task are a different thing: those are best at 900 × 600 px.