1) Export a reference clip from your timeline in HD 720 or 1080p format.
2) Recommended formats: ProRes 422 LT or H.264.
1) In the export settings, select the HD 720 or 1080p format with the timecode enabled.
2) Export the reference clip in a lightweight format, such as H.264
1) Use the Share function to export your project in HD 720 or 1080p format with the timecode.
2) Choose an optimized format like Apple ProRes 422 LT