Either do the 20min test as per Friel but depending on where you live it might be hard to find a steadily graded road that you can ride for 20mins without interruption, obviously easier on the turbo. The other test you can try is a ramp test – really push it and record your max HR then add 5bpm. Or do both (with a suitable few days’ rest in between).
As above the various HR formulae are next to useless, particularly the 220-age one. I’m 61 so should have an MHR of 159 according to that, I can sit at 177bpm for several seconds and have seen 180bpm.
The main thing I use HR for when on the trainer is to look at aerobic decoupling, which you can only really do on the long boring steady state endurance workouts. Unless you are specifically looking for a particular HR response then it’s power only when on the trainer.
Find some VO2max workouts and see what your HR is at the end of a set of those sorts of intervals. Warm up, a couple of minutes’ rest then five sets of two mins at 120% FTP with one minute recovery at 50% FTP.