I'm still using this you can adjust it to work on any pair but for EST time zone for US30 these are the times I'm using now.
These are good reference points just don't forget about day light savings and adjust for it.
(0830-0930) Entry's before or right when it ends is what I like to do depending on the set up.
(1000-1101) Safer Entry/Good Exit zone if trading the open. This zone is a Reversal/Continuum zone. Almost everyday an FVG prints in this zone so use that to your advantage if you want to.
(1535-1615) Exit zone