I have an ASRock P67 Extreme4 Gen3 that I haven't updated the BIOS since I purchased it. I believe the current BIOS is 1.10.
Currently I have a 2600k but now I have a 3770k coming my way and it seems that if I'm to use my new Ivy with this board I need the 2.10 or 2.20 BIOS.

I have always been leery of using Windows to update the BIOS but looking at the BIOS download section that's my only choice.
I haven't booted into my UEFI to know for sure but some of the screenshots and the manual show an Instant Flash option.

Instant Flash is a UEFI flash utility embedded in Flash ROM.
Does this option exist and if it does where do I find the BIOS file to use it?

Any recommendations on which version to use?