A beginner at the beginning, how to flash ESP01 to latest AT firmware?

[Jibun no kage]

I have an ESP01 module, which as a rather old firmware image...

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Type 'AT' Then Ctrl-M Then Ctrl-J
AT
OK

Type 'AT+GMR' Then Ctrl-M Then Ctrl-J
AT+GMR
AT version:1.2.0.0(Jul  1 2016 20:04:45)
SDK version:1.5.4.1(39cb9a32)
v1.0.0
Mar 11 2018 18:27:31
OK

I have downloaded the flash_download_tool_3.9.2.zip file and run the exe, but the window presented is NOTHING like the documentation I found on the expressif web site for flashing, so this has left me quite confused. Is there newer documentation?

I have the correct com port and baud rate set. because I get what appears to be the correct detected info for the ESP01 module I have. But I have no idea which AT binary files to download, nor what the SPI download configuration should be?

SPI Download?

Flasher.jpg (99.17 KiB) Viewed 746 times

Please help. Every single Google reference I find appears to be years out of date!