I would say Quick Time is the most compatable. Choose the *.mov extension. You should be able to play around with the settings in Premiere Pro, never used it but you can in Avid and Vegas so check for these web safe settings...
Choose to render as Quick Time 6 (seven is new and is messing up PC's so stay with six until the bugs are out).
There should be a check box or a button that says "Custom" when referring to frame size. You want to manually force it to read 320 width and 240 height (use this for PAL and NTSC).
Look for the "frame rate" should be half of NTSC which is 14.985 and if you're using PAL make it 15.
Look for a "field order" you want to set it to "none" or sometimes called "progressive scan"
Pixel aspect ratio is 1.0
Video format, if it's available choose "Sorenson Video 3"
If you're allowed to compress your depth choose 24 pbb color
If you have a video quality slider of some sort, you can set that to 30%
Data rate either basic or target rate in Kilo Bytes per second (Kbps, KB/s, ect.) set that to 50
Set "keyframe every" 15 is good or if you have a setting called "natural only" (I do in Vegas).
You should also have an audio tab.
Format set to "IMA 4:1" with a sample rate of 22.050 and a bit depth set to 16, channels set to Stereo
Opinions will differ.
