The CC fit calculator says your virtual TT length is 56.6 - 57cm for the first two fit styles. The virtual TT on the 56cm R3 is 56.4cm. That's the one you want. Overall height is bad to rely on, but it gives a good guestimate of where to start. If you are taller than 5'10" but less than 6" and have normal proportions, chances are you should be on a 56cm frame.
I am 5'10.5" with normal proportions and just recently sold a 2011 R3. It was 56cm and fit perfectly.
*edit* You might even be in between 56cm and 58cm. Why were you looking at a 54cm?