[Pro] iphone & Video Uploads

Can anyone tell me the best solution for running Video from websites on mobil devices like iphone? Simply, what is the best export choice out of Quicktime? Is there a specific file size that should be used for the Video being used? What do I need to do in Freeway with that Video? Is is better to host the Video with Vimeo, You Tube etc.

Please help.

Billy


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