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To encode a high quality MP3 or MP4 audio from a movie file (eg AVI, MP4, MOV, etc) or audio file (eg WAV), I find it's best to use -q:a 0 for variable bit rate and it's good practice to specify -map a to exclude video/subtitles and only grab audio:
ffmpeg -i sample.avi -q:a 0 -map a sample.mp3
If you want to extract a portion of audio from a video use the -ss option to specify the starting timestamp, and the -t option to specify the encoding duration, eg from 3 minutes and 5 seconds in for 45 seconds: