There are no way to predict max heartrate from age. Variation is the norm, only with large numbers of people will the agenumbers fit. You may well have a max heartrate of 220. However I suspect that 180-190 is a bit high for anything but intervals. If it bothers you get a stresstest or check your max according to one of the doityourself tecniques you can google up. For training purposes lactate threshold is more interesting. That will be around your average heartrate for 35-40 minutes of max effort