I want to calculate all my heart rate zones.

It seems there isn't a specific reference from Huberman Lab on calculating heart rate zones. However, I can provide a general method based on common practices:

1. Maximum Heart Rate (MHR): Subtract your age from 220. For a 20-year-old, this is about 200 beats per minute (bpm).

2. Heart Rate Zones:

   • Zone 1 (50-60% of MHR): Light activity, good for recovery.
   • Zone 2 (60-70% of MHR): Moderate activity, excellent for endurance training.
   • Zone 3 (70-80% of MHR): Aerobic fitness, improves cardiovascular and respiratory systems.
   • Zone 4 (80-90% of MHR): High-intensity, builds speed and fitness.
   • Zone 5 (90-100% of MHR): Maximum effort, used for short bursts of speed.

It's advisable to check with a healthcare provider or a fitness professional to ensure these calculations suit your individual health needs.