How do I join the Alpha Rings? I’m on Delta right now and I only have the choice of Delta...

Not all Insiders have access to not requiring gold for f2p games at the moment.Only Alpha/Alpha skip ahead & Beta rings are testing it.If you are not in any of those rings then you will still need a gold sub at the moment.

I have access im in the delta lvl and it talks about us testing it but it will not work on my Xbox and I’m on the current update for delta and I see the I have a Xbox network id

Yes I am I’m an alpha member I only had one friend that was also in alpha and I was trying to get a hold of him but he’s no longer in Alpha he’s in Delta now he got tired of the constant updates so he unenrolled Alpha

Seems you have to be invited to join the Alpha ring

https://support.xbox.com/en-US/xbox-one/console/xbox-insider-program

The current Xbox One Update Preview rings are:

• Alpha – Open on an “invite only” basis and receives updates at the earliest point in the preview window.
• Beta – Open to Xbox Insiders with a Program tenure of 3 or more months and an Xbox Insider XP Level of 5 or higher. This ring receives updates shortly after Alpha.
• Delta – Open to any Xbox Insider with a tenure of 1 or more months that has reached Xbox Insider Level 2 or higher. Depending on certain edge cases where further attention is required from Alpha or Beta rings, Delta Insiders may receive
  system updates before Beta, though this is not a common scenario. Additionally, while early system updates are not guaranteed across the Delta ring, all Delta Insiders will receive the update prior to GA.
• Omega – Open to anyone and receives system updates shortly before the GA (General Availability) release.

The Chromium browser was previously only available for members in the Alpha Skip-Ahead ring, but as of the last couple of days, it's not only been rolled out to Alpha members, but also Beta and Delta members. Only the Omega rings have yet to receive it.

Status July 2021

That feature is only available to Alpha,Alpha skip aheads & Beta Insiders at the moment.

As you are in the Delta ring you will still need gold to play any games online.