Bios Mods -The Best BIOS Update and Modification Source

Hi All,
My first post, please be kind....
I have a Lenovo that was turned off during a Windows update. Unfortunately it was a firmware update 
I can restore it with a USB flashdrive and the correct BIOS.cap
When I extract the BIOS from the Lenovo website, using innoextract, there's no .cap file. I see a .ROM file but that's not it... (I tried renaming it)

My best guess is the ROM contains the BIOS in another format. I'm a little out of my depth at this point.
Can anyone offer a solution?

Thanks in advance for any help offered.