Flashrom is a utility for identifying, reading, writing, verifying and erasing flash chips.
It is designed to flash BIOS/EFI/coreboot/firmware/option ROM images on mainboards, network/graphics/storage controller cards, and various programmer devices.
If using the GRUB method, choose the new entry on the list, and it should boot into Free DOS. It has worked with Lenovo laptops like the X1 Carbon, X220, X230, X260, W540, T450 and T450s.
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While the author of this article has successfully run this procedure many times, your mileage may vary. You may want to consider updating microcode instead if it is supported by your system.
fwupd is a simple daemon to allow session software to update device firmware on your local machine.
Bios Disk simplifies the process of flashing your system BIOS under Linux. To use the biosdisk utility to create a BIOS flash image, first download the latest raw BIOS image for your system from your manufacturer's website.
Make sure however, that you always get the BIOS executable and NOT the Windows executable.