Could someone help with how to do this ?

I have not done any editing in a while ... so here I am playing again but now with HDV from my HV20 .

I have rendered a very simple short movie in FCP 5. Is there a "simple" way to export that into a format (HD of some sort) so that I can publish it on the web ? When I select export there are just too many options to chose from!!!

thx