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Is the garage already insulated? I don't really see the point of doing the door if not.
Also even if you insulate the door you will need to do something to prevent draughts around the edges - garage doors tend to be a fairly loose fit because they don't need to be tight and as they are quite large will expand and contract lots with environmental changes.
As far as insulating a square extractor duct - rock wool and zipties will work if it is going to stay dry.
Personally I'd be looking at the non return valve to see if it can be improved. Extractor fans these days come with a sheet of acetate or similar on them to function as a non return valve. Maybe look at fitting one on the wall outlet.
Bobbo
@Acliff
I’m getting a draft through my extractor fan.
The extractor pipe runs through the wall, the garage (which is very cold) to the external wall.
I have a one way valve in it, but I’m thinking it’s not working so well.
I want to insulate the garage door, which should help the temperature in the garage, but any tips on insulating a rectangular pipe?