Nice job getting some data points to help you with your training. The max heart rate formulas are accurate for populations but have huge variability – not helpful for individuals.
If you went for a 45-minute effort and got a 185bpm or so heart rate average, that’s probably pretty good. I would consider that to be a decent anaerobic threshold number.
So – if your aerobic threshold test suggested a ~130bpm heart rate, then focusing on Zone 1 and Zone 2 work is definitely a good idea. You might consider continuing to follow a training plan but not, at least for a while, doing much or any Z3 or Z4 work. Muscular endurance might be good to defer, too. General strength training, mobility, patience, and lots of time in Z1/Z2.