Well it seems that you only got bios version for windws flash so you can't use Instant flash.
Bioses for Instant flash are noted so. You should flash first IB bios 2.10:
http://www.asrock.com/mb/Intel/P67%2...wnload&os=BIOS

I have a P67 PRO3 with a 3570k and i have to say that IB bios work very good, memory works better with him, lower latency and with an IB cpu memory works at 2200- with multiplier on bios.32M CL8 5GHZ.jpg